Simple Healthy Swaps: Sugar-Free Breakfast

Simple Swaps

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.

healthy pancakes

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.

healthy pancake ingredients

Simple Healthy Swaps: Sugar-Free Breakfast

Ingredients

  • 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

Instructions

  1. Mix ingredients and cook in pan or on a griddle.
https://allnaturalsavings.com/simple-healthy-swaps-sugar-free-breakfast/

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.

healthy pancake mix

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?

Looking to make healthier choices? Check out more Simple Swaps here. Commit to one a week and you’ll be on your way to healthy living. Don’t miss anything, follow me on Facebook!

Kroger:Possible $1.29 Silk Iced Latte, $1.19 Organic Eggs, $1.39 Organic Soymilk

clearance kroger

 

There were some excellent markdowns on natural and organic products at my local Kroger today. If you’re headed to Kroger, be sure to keep an eye out for the following deals!

Silk Iced Latte $2.29 (reg. $4.59)
$1 off any Silk half gallon
$1.29 after coupon

Simply Balanced organic eggs, half-dozen $1.19 (reg. $2.39)

Simply Balanced organic soymilk $1.39 (reg. $2.69)

Have you found any markdowns at Kroger lately?

Check out the rest of this week’s Kroger deals here. Don’t miss any organic deals, follow me on Facebook!

$2 Udi’s Gluten Free Bagels Coupon- $2.99 at Trader Joe’s

$2 Udis coupon

Udi’s just released a new $2 off any Udi’s gluten-free bagels coupon! This makes for some cheap gluten-free bagels at Trader Joe’s! Check it out:

Udi’s gluten-free bagels $4.99
$2 off any Udi’s gluten-free bagels
$2.99 after coupon

When you’re on their site, be sure to sign up for their emails for the latest coupons emailed directly to you!

Looking for more natural and organic coupons? Go here. Don’t miss any organic coupons or deals, follow me on Facebook!

 

New DeBoles, Rudi’s, Van’s, Zevia Coupons and More!

new mambo sr coupons

Wow, Mambo Sprouts just released some HOT coupons! Check out the new coupons below and be sure to print two of each! UPDATE: I was only able to print 1 of the Arrowhead Mills and Van’s coupons.

Van's coupon1

$1 off any Arrowhead Mills product *RESET*

$1 off any 2 DeBoles pasta products

$1 off any Green & Black organic chocolate product, 3.5 oz. or larger

$1 off any Rudi’s gluten-free stuffing mix

$1 off any Van’s 6 or 8 ct. frozen waffle, pancake or french toast sticks

$1 off any Woodstock frozen fruit or vegetable

$1.50 off any 2 Zevia 6-pack cans and more!

The Arrowhead Mills, DeBoles and Zevia coupons will pair nicely with the Whole Foods coupons available for these products.

Looking for more natural and organic coupons? Go here. Don’t miss any organic coupons or deals, follow me on Facebook!

Trader Joe’s Coupon Matchups and Deals 11/4

trader joes

Here are the best coupon deals at Trader Joe’s. Trader Joe’s accepts manufacturer coupons, but does not offer store coupons. There is no online coupon policy. Prices and products may vary per store.  New to couponing?  Go here.

Trader’s Joe’s Coupon Matchups and Deals: 11/4/13

Dairy/Non-Dairy

Cabot whipped cream $2.49
$1 off any 2 Cabot products
$1.99 each after coupon

Lactaid milk, half gallon $4.29
$.55 off any Lactaid milk
$3.74 after coupon

Soy Dream soy milk, 64 oz. shelf-stable $3.19
$1 off any Dream non-dairy beverage, 64 oz.
$2.19 after coupon

Almond Breeze almond milk 32 oz. shelf-stable $1.99
$.55 off any Blue Diamond chilled or shelf stable Almond Breeze almond milk (exp.12/13) from 10/13 SS
$1.44 after coupon

Meat/Vegetarian

Tofurky Italian sausage $2.99
$.75 off any Tofurky or Tempeh product (sort by brand at the top if you don’t see it) or here (EcoBonus coupon, more on EcoBonus here)
$2.24 after coupon

Hickory-smoked Tofurky $2.49
$.75 off any Tofurky or Tempeh product (sort by brand at the top if you don’t see it) or here (EcoBonus coupon, more on EcoBonus here)
$1.74 after coupon

Morning Star Farms grillers $3.79
$1 off any 2 Morning Star Farms products  (zip 62946) or here
$3.29 after coupon

Morning Star Farms bacon $3.79
$1 off any 2 Morning Star Farms products  (zip 62946) or here
$3.29 after coupon

Morning Star Farms sausage $3.79
$1 off any 2 Morning Star Farms products  (zip 62946) or here
$3.29 after coupon

Dr. Praeger’s veggie burgers $3.49
$1 off any Dr. Praeger’s item
$2.49 after coupon

Applegate deli sliced turkey, ham or roast beef $3.99
$1 off any Applegate item or
$.75 off any Applegate product
$2.99-$3.24 after coupon

Applegate turkey bologna $3.49
$1 off any Applegate item or
$.75 off any Applegate product
$2.49-$2.74 after coupon

Applegate organic hot dogs $4.99
$1 off any Applegate item or
$.75 off any Applegate product
$3.99-$4.24 after coupon

Grocery

Oregon Chai, 32 oz. $3.49
$1 off any Oregon Chai
$2.49 after coupon

Yogi tea, box $3.29
$1 off any box of Yogi tea  (EcoBonus coupon, more on EcoBonus here)
$2.29 after coupon

Food for Life Ezekiel bread (select varieties) $3.99-$4.49
$.50 off any Food for Life products
$3.49-$3.99 each after coupon

Rudi’s organic whole grain hot dog buns $2.99
$1 off Rudi’s organic bread
$1.99 after coupon

Rudi’s organic whole grain hamburger buns $3.29
$1 off Rudi’s organic bread
$2.29 after coupon

Udi’s gluten-free hot dog buns $4.49
$1 off any Udi’s gluten free product
$3.49 after coupon

Udi’s gluten-free hamburger buns $3.99
$1 off any Udi’s gluten free product
 $2.99 after coupon

Udi’s gluten-free whole grain bread $4.99
$1 off any Udi’s gluten free product
$3.99 after coupon

Udi’s gluten-free bagels $4.99
$1 off any Udi’s gluten free product
$3.99 after coupon

Weetabix whole grain cereal $2.99
$1 off any Weetabix cereal (Facebook)
$1.99 after coupon

Barbara’s cereals $3.99
$1 off any Barbara’s Morning Oat Crunch cereal or
$1 off any Barbara’s Snackimals cereal or here
$2.99 after coupon

Kashi GoLean and Heart to Heart cereals $3.69
$2 off any 2 Kashi cereals (Recyclebank coupon, more on Recyclebank here)
$2.69 after coupon

Kashi Organic Promises cereal $3.99
$2 off any 2 Kashi cereals (Recyclebank coupon, more on Recyclebank here)
$1 off any Kashi organic cereal (EcoBonus coupon, more on EcoBonus here)
$2.99 each after coupon

Uncle Sam cereal $2.49
$1 off any Uncle Sam cereal
$1.49 after coupon

Country Choice oven toasted oats $2.69
$.75 off any Country Choice organic hot cereal
$1.94 after coupon

Bob’s Red Mill flaxseed meal $2.69
$.75 off any Bob’s Red Mill product (EcoBonus coupon.  More on EcoBonus here)
$1.94 after coupon

Think Thin bar $1.69
$.50 off any Think Thin bar (exp. 12/1) from 10/6 RP
$1.19 after coupon

Balance Bar singles $.99
$1 off any 3 Balance bars (Facebook)
$.66 each after coupon

Annie Chun’s noodle bowls $1.99
$.50 off any Annie Chun’s product
$1.49 after coupon

Reed’s Ginger Brew, 4-pack bottes $3.99
$1 off any 4-pack Reed’s Ginger Brew
$2.99 after coupon

Supplements

Emergen-C vitamin drink mix $8.49
$1.50 off any Emergen-C vitamin drink mix 10ct or 30ct (exp. 11/30) from 9/29 RP
$6.99 after coupon

Estroven, 60 ct. $14.99
$3 off any Estroven product (when you email a friend)
$11.99 after coupon

Don’t miss any organic deals, follow me on Facebook!  Looking for more natural and organic store coupon matchups and deals?  Go here.

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