The consequences of a overconsumption of sugar can be quite uncomfortable for your health and can cause tiredness Or headaches. To compensate for one-night binge, American nutritionist Jessica Ball recently shared three breakfast recipes low in added sugars and high in fiber in an article published on Eating Well to give you energy and fill you up with healthy foods.
Coconut Flour Pancakes
These gluten-free, low-carb coconut flour pancakes have a light texture and subtle nutty flavor. They’re delicious with a pat of butter and maple syrup, but if you prefer to cut down on carbs, you can replace the maple syrup with a handful of berries.
Ingredients :
3/4 cup coconut flour
1/2 teaspoon baking soda
1/4 teaspoon of salt
4 large eggs
1 cup of semi-skimmed milk
1/4 cup canola oil, plus a little more for the pan
2 tablespoons of water
Pure maple syrup (optional)
Preparation : Whisk coconut flour, baking soda and salt in a medium bowl. In another medium bowl, whisk together the eggs, semi-skimmed milk, oil and water. Add the wet mixture to the dry mixture and stir until almost smooth. Lightly oil a non-stick pan and heat over medium-high heat. Using just 1/4 cup of batter for each pancake, pour the batter onto the hot pan using a spoon or small offset spatula. Flatten slightly and spread each pancake to about 1/4 inch thickness. Cook until golden brown, about 2 minutes per side. Brush the pan with a little more oil if necessary between each pancake. If you like, serve them with maple syrup.
Nutrition information (per serving) : Calories: 364, fat: 29g, carbs: 15g, protein: 11g.
Cherry Berry Smoothie Bowl
This healthy smoothie bowl is made with the best foods for reducing inflammation: cherry juice, spinach, and avocado. If you don’t have spinach on hand, you can substitute it with another dark green leafy vegetable.
This smoothie bowl contains 18 grams of fiberenough to keep you full until lunch.
Ingredients :
1 cup unsweetened sour cherry juice
1 cup baby spinach
3/4 cup 2% low-fat plain yogurt
1 ripe avocado, peeled and pitted
3/4 cup unsweetened frozen mixed berries
2 tablespoons of chia seeds
1 1/4 cup fresh mixed berries
Preparation : Place juice, spinach, yogurt, avocado and frozen berries in a blender; blend until smooth. Divide the mixture between two bowls, then garnish with chia seeds and fresh berries. Serve immediately.
Nutritional information (per serving): Calories: 432, fat: 22 g, saturated fat: 4 g, cholesterol: 9 mg, carbohydrates: 51 g, total sugars: 26 g, added sugars: 0 g, protein: 16 g, fiber: 18 g, sodium : 116 mg, potassium: 983 mg.
Avocado toast with egg, arugula and bacon
For a Mediterranean-inspired breakfast, serve fried or poached eggs over sautéed artichokes and toast. If you can’t find frozen artichokes, be sure to rinse canned artichoke hearts well, as they are saltier. Serve with hot sauce, if desired.
Ingredients :
1/2 small avocado, crushed
1 slice of wholemeal bread, toasted
Pinch of ground pepper
1/2 cup arugula
1 slice of bacon
1/2 teaspoon extra virgin olive oil
1 egg
Preparation : Spread the avocado on the slice of toast; season with pepper. Garnish with arugula. Cook bacon in a small nonstick skillet over medium heat until crisp, 2 to 4 minutes. Drain it on a plate covered with absorbent paper. Heat the oil in the pan over medium heat. Break the egg into the pan. Reduce the heat to medium-low and cook for 5 to 7 minutes for a soft-boiled egg. Garnish the slice of bread with the egg and crumbled bacon.
Nutritional information (per serving): Calories: 359, Fat: 26g, Carbs: 21g, Protein: 14g.
Sources:
13 High-Fiber Breakfast Recipes for When You’ve Eaten Too Much Sugar
