Food
No Added Sugar – Breakfast Recipes

No Added Sugar – Breakfast Recipes

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I wanted to show some ideas and recipes for breakfasts that don’t contain added sugar. I also wanted to try to create breakfast recipes that contains more protein or that are more whole food based. As mentioned in the previous blog post, that it’s more beneficial to start your day right. Protein is great for breakfast because it keeps you full longer and the sugars are released to the system in more sustainable way. And your blood sugar levels don’t overly spike up and strain your body and health.

I wanted to start with something really easy and delicious. It’s oats! Oats are great for your tummy (because oats have lots of fiber in them) and you will feel full so long. I have made overnight oats with varying degrees of success. I think I have finally created an overnight oats recipe that is sweet without added sugars and oats that I like!

Overnight oats

This is great for the busy people that want to have their breakfast on the go or make these beforehand. You can make more than one to have for few days ahead.

Course Breakfast, Snack
Keyword almonds, banana, chia seeds, cinnamon, oats, peanut butter
Prep Time 10 minutes
Servings 1

Ingredients

  • 1/2 Banana
  • 90 g Oats
  • 1 tbsp Chia seeds
  • 3 tbsp Almond slices
  • 1 tbsp Peanut butter
  • 200 ml Water
  • 1 tsp Cinnamon

Instructions

  1. Cut the banana to slices and add to a container. Add all the other ingredients to the container as well and mix well.

  2. Add some garnishes to the top, put the lid on and put to the fridge for at least 8 hours or until you want to eat it.

  3. You can also make several at a time. These lasts good and delicious in your fridge for about 5 days, if you use airtight containers. Also the oats will soften more and more as the time passes, so I can imagine that in the fifth day the oats are really soft.

If you want to see how I created this recipe, watch the video below! πŸ‘‡πŸΌ

For the second recipe I wanted to make something with eggs. If you know me, I only do scrambled eggs or just plain boiled eggs. I wanted to use eggs also because as I mentioned in my previous post,Β Dr. Jody Stanislaw suggested to eat eggs as a breakfast. So here’s what I came up with. 🍳

Omelette with savory tuna filling

This is great breakfast which has lots of protein and will definitely keep you full for longer. You can change the filling and garnishes to your liking.

Course Breakfast, Main Course
Keyword omelet, protein breakfast, savory filling, tuna
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 1

Ingredients

Omelette

  • 3 Eggs
  • 3 tbsp Water or milk
  • 1/8 tsp Salt
  • 1/2 tsp Black pepper
  • 1 tbsp Butter or oil

Tuna filling

  • 60 g Tuna
  • 35 g Cream cheese
  • 1-2 tsp Cayenne pepper
  • 1 tsp Basil
  • 1 tsp Lemon juice

Garnish

  • Cherry tomatoes sliced
  • Baby carrots sliced

Instructions

Omelette

  1. Beat the eggs in a little bowl. Add the water/milk and also the salt and black pepper and mix.

  2. Add the butter/oil to a pan and let the pan heat up on a high medium heat. When the pan has heated, spread the butter/oil all over the pan.

  3. Pour the egg mixture to the pan and let cook. If any bubbles are formed, break them. Ground pepper and add salt to the omelette.

Filling

  1. Mix tuna, cream cheese and herbs to your liking in a bowl. Set aside.

  2. When the omelette has cooked through and has good color, add the filling to the middle of the omelette. Flip the edges to the center, making a wrap. Plate the omelette and add your toppings. Enjoy right away. 

This recipe was my first ever omelette and I think it went well. My omelette had a crack in the right-side and fortunately my omelette held up. It was so good that I made almost the same type of a omelette the next day. My second omelette was so much better, it didn’t had any cracks and the color was all around golden and tasted amazing! I would recommend this recipe to all!

If you want to see how I made my first ever omelette, you can check the video below! πŸ‘‡πŸΌ

The last one of the no added sugar breakfast was a battle between these waffles or a breakfast which included peanut butter. I settled with waffles and I know waffles aren’t the best breakfast. Sometimes I just grave waffles. 🀀It’s important to have a balanced nutrition and sometimes you can choose a dish that isn’t the most healthiest one of all. So I call this my Sunday breakfast. πŸ˜›

Waffles with Tupperware waffle mold

This is more of a Sunday breakfast. Making waffles takes some time and waffles that have flour isn't the best choice, but you can now and then treat yourself with some waffles. I used the Tupperware silicone waffle mold, but you can use your waffle maker.

Course Breakfast, Dessert
Keyword peanut butter, tupperware, waffles
Prep Time 20 minutes
Cook Time 30 minutes
Resting time 10 minutes
Total Time 50 minutes
Servings 2 people

Ingredients

Waffles

  • 50 g Butter
  • 200 ml Milk/Coconut milk/water
  • 1 Egg
  • 130 g Flour
  • 1 tsp Baking powder
  • 1/4 tsp Salt

Toppings

  • Peanut butter
  • Fruits
  • Berries
  • Savory sauce/filling

Instructions

  1. Preheat the oven to 200 C. Soften the butter in microwave. Add milk/water and the egg and mix well. 

  2. Add the dry ingredients (you can sift the dry ingredients to prevent clumps in the batter) and mix well. Set the waffle mixture to aside for about 15 mins. Use the time to prepare your waffle toppings, e.g. fresh fruits or berries, peanut butter sauce.

  3. Pour the waffle batter to the molds. I used a spoon to add the batter. 

  4. Bake in 200 C for about 15 mins. Set aside to rest for few minutes. 

  5. Additionally you can then put them to an oven plate with parchment paper and put the waffles back to the oven for about 5 min to give even more golden and crispy waffles.

These waffles were so good! The silicone mold was easy to clean and use.If you’re into the whole Tupperware products, I would say this is a nice change to the old waffle maker. It’s just a preference if you want to use a normal waffle maker or silicone mold. And although these didn’t have any added sugar on the batter, the waffles were still quite sweet rather than salty. Of course the saltiness depends on how much salt you add and you need to consider if you use salted or non-salted butter.

Waffles
These looked and tasted so good! And I know! Don’t be alarmed the strawberry jam is just a prop for the photo. I swear I didn’t ate any waffles with the jam. πŸ˜‡

 

What would you try? Have you other good suggestions? Comment below! 😊

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