The meal that I found it trickiest to cut fructose from was breakfast. Pre-work morning time is limited, there just isn’t time to faff around cooking. Over time, though, I have managed to build a repertoire.
Two top tips before I start:
- A lot of these recipes involve measuring. I find the quickest and easiest way to measure is by using measuring cups, U.S. style.
- For sweet & juiciness, I do often and a few berries to my morning munch. I find it makes it easier to have a load of blueberries and raspberries in the freezer so I can just grab a handful each time.
Here are my top 5 grab and go low sugar breakfasts:
1. Overnight Oats
Oats are a hearty and nutritious morning meal. Porridge is too much of a hassle (and not really what you want on a hot summers morning) so I was over the moon to discover fridge oats.
The general rule here is half a cup of oats to half a cup of liquid. Add your choice of spice, leave it in the fridge overnight and by morning the oats are deliciously soft. No cooking necessary!
Fancy milk substitutes (almond or coconut) are my preference as they are lighter and add flavour. Make sure you pick them up from the fridge section of the supermarket rather than the cartons to avoid nasty additives.
In the morning top with your choice of nuts, berries and yoghurt.
The pic above is one of my favourite combinations: it comprises coconut milk and one tablespoon of pure cacao powder. In the morning I then top with either coconut or plain yoghurt, raspberries and coconut flakes.
2. Plain Yoghurt with a Crunchy Topping
Give your digestive system some pro-biotic love with full fat natural yoghurt. Top with pumpkin seeds, almonds and coconut flakes for flavour and crunch. If you want some sweetness, steer clear of the honey and opt for blueberries, strawberries or raspberries. This is fuss – and excuse – free.
3. Microwaved scrambled eggs
Eggs are not just for the weekend, especially when the microwave cooks them in seconds.
Beat eggs, milk, salt and pepper in a microwave safe bowl. Zap on high for 45 seconds, stir and put it back in for another 30 seconds.
Whilst you microwave your scrambled egg mixture, prep your accompaniment. I love adding half an avocado and a handful of cherry tomatoes for added fresh & creaminess, all drizzled with olive oil and seasoned with salt and pepper.
4. Chia pudding
These delights make for a decadent breakfast, as well as a healthy dessert. The basic recipe is quarter of a cup of chia seeds to one cup of liquid (coconut water, coconut milk or almond milk are best). Leave it in the fridge overnight and top with berries, nuts and seeds in the morning.
One of my favourite flavours comprises coconut water and a couple of drops of vanilla extract for the liquid, and is topped with blueberries and raspberries.
5. The best of the packaged cereals
It’s always good to keep some low sugar boxed cereal in the cupboard for those too busy mornings. Look for 3g of sugar / 100g or less. Plain Weetabix and Shredded Wheat are OK options. Unflavoured instant oats work too. This list of the top 10 and worst 10 Aussie breakfast cereals is super handy.