How to Launch Your Day the Low-Sugar Way
The ideal breakfast to beat your sugar addiction has a high protein content. Higher-protein breakfasts translate into a more sustained level of energy throughout the morning. Protein fills you up longer, meaning you’re less likely to have midmorning cravings.
Traditional protein sources for breakfast include eggs, ham, sausage, yogurt, and whey. You have plenty of other options, though — don’t get stuck in a breakfast rut!
Don’t eat the same thing for breakfast every day. Eating a variety of foods means that you get a wider spectrum of nutrients. Changing up the breakfast routine also makes the meal more appealing for those who may not like to eat in the morning.
Preparation time: 10 minutes
Cooking time: 20–25 minutes
Yield: 8 large muffins (or 12 smaller muffins)
2 tablespoons canola oil
1-1/2 cups unsweetened applesauce
1 cup unbleached white flour
1 cup whole-wheat flour
3/4 teaspoon baking soda
2 teaspoons baking powder
1-1/2 scoops unsweetened whey protein powder (about 2 tablespoons)
1/4 cup chopped walnuts
1/2 teaspoon nutmeg
1/2 teaspoon cinnamon
3/4 cup raisins
Preheat the oven to 375 degrees. In a muffin pan, line 8 cups with paper muffin liners. (This recipe makes 8 large or 12 small muffins, so use the number of liners based on the size you desire.)
In a large mixing bowl, beat together the egg, oil, and applesauce with an electric mixer on low speed.
Add the flour, baking soda, baking powder, whey powder, walnuts, and spices. Beat well on medium speed. Stir in the raisins.
Spoon the batter into the prepared muffin pan. Bake for 20 to 25 minutes, or until well-browned and firm to the touch.
Cool on wire racks.
Per serving: Calories 241 (From Fat 7); Fat 7g (Saturated 0.5g); Cholesterol 1mg; Sodium 121mg; Carbohydrate 41g (Dietary Fiber 3.5g); Protein 5g.
Serve these protein muffins warm, topped with organic cream cheese.
Preparation time: 12 minutes
Yield: 12 servings (1 cup each)
4-1/2 cups rolled oats
1/2 cup toasted wheat germ
1/2 cup wheat bran
1/2 cup oat bran
2 scoops unsweetened whey protein powder
1/2 cup raisins
1/2 cup dried cranberries
1/2 cup chopped walnuts
1/3 cup almond milk, per serving
Combine all ingredients except the almond milk in a large mixing bowl. Mix well and transfer to an airtight container for storage.
To prepare the muesli hot, add the almond milk and microwave for 30 to 45 seconds; stir well and enjoy. To prepare the muesli cold, just add the milk and mix it up with a spoon.
Per serving: Calories 255 (From Fat 7); Fat 5.0g (Saturated 0.5g); Cholesterol 1.0mg; Sodium 47mg; Carbohydrate 31g (Dietary Fiber 3g); Protein 6g.
Vary It! For extra flavor, add a splash of orange juice or cranberry juice in addition to the almond milk. And instead of walnuts, substitute 1/4 cup sunflower seeds.
Sausage Hash Browns
Preparation time: 20 minutes
Cooking time: 15 minutes
Yield: 4 servings
1/2 pound ground sausage
2 medium Yukon gold or russet potatoes, scrubbed clean
1/2 medium onion, diced
1/4 cup whole-wheat flour
1 large egg
Salt and ground black pepper to taste
Cook the sausage in a skillet over medium heat until browned, about 8 minutes. Drain fat from skillet as needed.
Shred the potatoes, and pat them dry with paper towels.
In a medium bowl, mix the potatoes, onion, flour, and egg.
Cover the bottom of a large skillet with approximately 1/4 inch of canola oil and heat over medium-high heat.
When the oil is hot, add a 1/2-inch layer of the shredded potato mixture. Cook until browned on the bottom, approximately 5 to 7 minutes.
Flip the hash browns (use your spatula to divide them into pieces for easier flipping). Sprinkle the browned sausage on top and season with salt and pepper to taste.
Cook another 5 to 7 minutes, until the bottom side is browned.
Serve hot. Pat with paper towels if needed to absorb excess oil.
Per serving: Calories 326 (From Fat 70); Fat 10g (Saturated 7g); Cholesterol 46mg; Sodium 143mg; Carbohydrate 20g (Dietary Fiber 1g); Protein 7g.
Vary It! Add1/4 cup finely shredded cheddar cheese to the potato mixture in Step 3.
Preparation time: 15 minutes
Cooking time: 5 minutes
Yield: 8 servings
4 large eggs
Splash of skim milk
1/4 cup diced green onions
8 corn taco shells
1 tablespoon butter
4 tablespoons sour cream
1/2 cup shredded cheddar or jack cheese
1 tomato, chopped
1 avocado, chopped (optional)
In a medium bowl, crack the eggs and add a splash of milk. Beat well and then add the chopped onions.
Heat the taco shells in a toaster oven or a microwave until slightly warm.
In a medium skillet, melt the butter over medium heat and then add the egg mixture.
Scramble the eggs in the skillet, mixing almost constantly. Cook 3 to 4 minutes, until the eggs are thickened but still moist. Don’t overcook.
Remove the eggs from the heat immediately and place them in a clean bowl.
Coat the inside of each taco shell with sour cream to taste. Spoon approximately 2 tablespoons of egg and 1 tablespoon of cheese into each shell. Add the tomato and avocado (if desired) to taste.
Per serving: Calories 161 (From Fat 95); Fat 11g (Saturated 4g); Cholesterol 113mg; Sodium 258mg; Carbohydrate 11g (Dietary Fiber 1.5g); Protein 7g.
Vary It! For a little extra zing, add a dash of hot sauce to your taco or substitute diced jalapeños for the green onions.