Breakfast without Refined Sugar and White Flour

Hey Ladies,

One of the questions I’ve been getting as we begin our November Challenge is “What can I eat for breakfast as I try to avoid refined sugar and white flour?”.  I know that it’s a challenge because so many breakfast foods have these ingredients in them.

My main suggestion is that you eat more fruits and veggies at breakfast.  You can make juice or smoothies.  You can add veggies to your scrambled eggs or omelets for more nutrition.  Tomatos, onion, asparagus, shallots, mushrooms, and other veggies can be added to lean breakfast meats on whole wheat pita bread for a great breakfast sandwich.  Also, don’t forget that fruit alone makes a great breakfast.  Bananas, cut up fruit or unsweetened applesauce are 3 examples of things you can grab quickly.

You can also eat…

• Oatmeal with no sugar added.  If you’re used to a lot of flavor in your oatmeal, you can just add it from more natural sources.  Add fresh fruit, cinnamon, honey, etc.  Steel cut oats are a better selection than instant, but do what you can.
• Egg whites are your friend. – Eggs are still on the menu for this challenge and a great source of protein.  Use egg whites to cut the fat and cholesterol.
• Plain yogurt with fresh fruit.  Many flavored yogurts have added sugar. To skip the sugar without sacrificing flavor, opt for plain yogurt (plain Greek yogurt have a great creamy texture) and add fresh fruit and/or honey or agave nectar sweetness.
• Whole wheat for breakfast. There are some great whole wheat breads out there that truly have no refined flour in them.  There are also some great whole grain, no sugar added cereals out there.
  – Ezekiel Bread and Nature’s Own Sugar-Free 100% Stone Ground Whole Wheat are 2 brands to try.
  – All Bran Extra Fiber Cereal, Puffed Kashi and Post Bran Flakes are all whole grain options for cereal.  I’d add natural sweeteners or fruit to improve the taste.
• Lean Meat or Fish for Breakfast.  Chose meats like tuna, prosciutto, smoked salmon or turkey bacon.   Did you know that pork bacon has about 70 calories and 6 grams of fat for two slices but prosciutto has just 30 calories and 4 grams per equal sample.

Your best weapon as you strive to keep on track with our November challenge goals is education.  Be an educated consumer who reads labels and do your research on what foods are refined sugar and white flour free.