Last week, I started a new series on eliminating added sugar. Breakfast is one of the most difficult meals to find sugar-free options. It seems most breakfast options are loaded with sugar from cereal to pancakes, cinnamon rolls to toast with jelly. The only way to leave out the sugar is by eating a protein packed breakfast like eggs or breakfast meats, but then I’m left feeling hungry an hour later.
Why? Sugar causes a release of serotonin, which causes sleepiness. Not a good way to start your morning. High amounts can also lead to insulin resistance and diabetes over time. It is metabolized quickly, so it can leave you feeling hungry shortly after. A decent-sized, balanced breakfast with a mixture of healthy carbohydrates, fiber, good fats and protein can carry you through the morning and give you energy without needing to caffeine to do the job.
Swapping Frugally: I used to buy a whole wheat pancake mix and make a batch for my husband and I for the week, but it was still loaded with sugar and got expensive. By making your own pancake mix, you can control what goes in it and save money. I created this recipe with ingredients that offer a great balance of fiber, fat and carbs. Just add a hard boiled egg if you want the extra protein. These pancakes should leave you full enough to start your day without that heavy feeling of eating too much sugar.
- 1 cup whole wheat flour (or gluten-free flour)
- 1/4 cup flax seed meal
- 1/4 cup almond meal
- 3 tsp. baking powder
- 1 tsp. sea salt
- 1 TB xylitol
- 1 1/4 cup unsweetened almond, soy or coconut milk
- 1 egg
- 3 TB coconut oil
- Mix ingredients and cook in pan or on a griddle.
Makes 10 pancakes.
I love this recipe because it has so many healthy ingredients but still tastes great. By using flax seed, I’m adding double the fiber of flour. Flax seed is also high in phytoestrogens and is great at balancing hormones. The almond meal adds healthy fat, along with the coconut oil. By using the almond meal and flax seed to replace part of the flour, the carb content is reduced by 31 grams, avoiding that heavy feeling after eating. The xylitol replaces sugar and adds sweetness. The sea salt adds in minerals, while the egg and soy milk add protein. Instead of syrup, I top this with a sugar-free fruit spread such as Trader’s Joe’s organic raspberry fruit spread sweetened with fruit juice.
This is such an easy recipe to make. I like to triple it so I’m not making breakfast every morning. Eating 3 pancakes seems to keep me full. You can also just mix the dry ingredients together and store in a ziploc bag or container to have your own homemade pancake mix on hand and just add the wet ingredients when you are ready to cook them.
What are YOUR favorite sugar-free breakfast options?