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July 22, 2015

Low-Glycemic Breakfasts

Summer is the season for sweet desserts and patio drinks! We all deserve to indulge and celebrate, but have you thought about how these treats affect your blood sugar?

 

Nine percent of the world's adult population has diabetes, a chronic disease that leads to raised blood sugar levels. High blood sugar can cause symptoms like excessive thirst, headaches, blurred vision, and even intestinal issues or damage to blood vessels and kidneys.

 

Rather than cutting glycemic foods like sugars and carbohydrates out of your diet completely, look for ways to balance out your treats with low glycemic meals. Breakfast is a great place to start!

 

Here are 3 recipes for low-glycemic breakfasts to start your day on a healthy note.

 

 

Mexican Scramble!

 

Ingredients:

  • 4 eggs
  • 1 15 ounce can black beans, drained
  • 1 medium tomato, diced
  • 1/4 onion, diced
  • 1 cup fresh spinach, chopped
  • 1 ripe avocado, chopped
  • Fresh salsa, to taste (ensure no sugar)
  • 1/2 teaspoon Mexican seasoning spice (with spices like cumin, cayenne pepper, dried onion, garlic powder, and chili powder - avoid pre-mixed blends with sugar)
  • Olive oil
  • 1 grapefruit, cut in half

 

Directions:

  • Beat eggs, adding in Mexican seasoning spice.
  • Heat olive oil in pan over medium heat and sauté onions until translucent. Pour in eggs, cook for 1 minute while stirring.
  • Add black beans and tomatoes, and continue stirring until eggs are almost cooked.
  • Add in spinach and cook till eggs are cooked to your preference.
  • Divide onto two plates and top with fresh salsa and chopped avocados.
  • Serve with grapefruit halves.

Serves 2

 

 

 

 

Cashew Coconut Green Smoothie

 

 

Ingredients:

  • 1 can coconut milk
  • 1 apple, cored and chopped
  • 1-inch piece of fresh ginger, peeled
  • 1/2 teaspoon turmeric
  • 1 teaspoon cinnamon
  • 1 cup arugula
  • 1 cup kale
  • 1/2 cup dry roasted cashews
  • Water or ice to reach desired consistency and temperature

 

 

Directions:

  • Place ingredients in blender and blend until smooth.

 

Serves 2-4

 

 

 

 

 

 

 

Nut & Seed Cereal With Pears

 

Ingredients:

  • 2 tablespoons sesame seeds
  • 2 tablespoons almond meal
  • 2 tablespoons hazelnut meal
  • 2 tablespoons flax meal
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon vanilla
  • 1 cup plain yogurt (ensure no sugar)
  • 1 pear, sliced

Directions:

  • You can make almond meal and hazelnut meal by mixing almonds and hazelnuts in a food processor.
  • Mix the nuts, meals, and seeds with the cinnamon and vanilla.
  • Divide into two bowls. Top with yogurt and pear slices.

Serves 2

 

 

 

Note: photos are not exact matches to recipes. 

 

Sources:

 

Chopra Centred Lifestyle

World Health Organization


Posted by:
Claire Casher at 1:05 PM
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