The will is there, but somehow it doesn't quite work out with the healthy breakfast without sugar ?
The sweet fattener is also quite refined, because it often hides in foods in which we do not even suspect it. So it can happen very quickly that you exceed the daily sugar requirement without having eaten sweets at all.
To make your sugar-free breakfast easier, we have collected 5 tips and some recipes for a healthy breakfast without sugar for you!
Tip 1: Find out more
According to the WHO (World Health Organization), the daily requirement for sugar in an adult is 25 grams . Excessive sugar consumption not only makes you sluggish and fat, but can also have an impact on your health in the long run.
Breakfast without sugar – cinnamon granola DIY
Accessories
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Oven
Ingredients
- 400 g oatmeal
- 80 g cashews or other nuts of your choice
- 1 tbsp flaxseed
- 60 g dates
- 3 tablespoons sunflower oil or melted coconut oil
- 1 tsp cinnamon
- 1 pinch of nutmeg
- 1 pinch of salt
- 3 tbsp maple syrup
Preparation
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Preheat oven to 180°C top/bottom heat. Line the baking tray with baking paper.
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Cut dates into small pieces.
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Place all dry ingredients (oatmeal, cashew nuts, linseed, date pieces, cinnamon, nutmeg and salt) in a bowl and mix well.
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Mix the oil and maple syrup until a homogeneous liquid is formed.
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Pour the oil maple syrup mixture over the dry ingredients and stir well so that everything is evenly covered.
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Spread the mixture on the prepared baking sheet and bake for 8-10 minutes. For an even tan, gently turn 2-3 times in between. When the granola is slightly browned, it is ready.
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Serve as desired with (vegetable) yogurt, milk or plant-based drink and fresh fruit.
Tip
Nutritional values
Anyone who deals with the topic of healthy eating will quickly notice that sugar can also be found in supposedly healthy foods .
For example, half a liter of apple juice already contains 50 grams of fructose, far exceeding the daily requirement of an adult.
Fruit yogurt also masquerades as a healthy food, but is actually full of hidden sugar. For example, one cup (200 grams) already contains 22 grams .
In addition, many spreads, as well as sweet spreads, often contain a lot of sugar.
The same applies to cereal bars or already mixed smoothies or green smoothies from the refrigerated shelf.
Smoothies often contain more sugar than cola. Due to the high level of fructose, smoothies with the sugar content can contain up to 15 grams of sugar per 100 grams.
Cereal bars are considered by many to be a healthy snack or quick breakfast, but contain an average of 10 grams of sugar per bar (25 grams). Thus, they make it to a proud 40% sugar content .
If you still don't want to miss out on the delicious energy sources, try our homemade Bircher cereal bars .
We completely dispense with industrial sugar and instead use honey as a natural sweetener . Finally, enjoyment should not be neglected.
Once you know what to look for when it comes to sugar, our second tip will help you uncover sugar traps in the supermarket:
Sugar-free Bircher cereal bars with dates
Ingredients
- 150 g Bircher Porridge
- 150 g Bircher Muesli
- 80 g dates
- 30 g flaxseed
- 20 g quinoa pops
- 30 g cashew nuts or nuts of your choice
- 1 apple grated
- 2 tsp. lemon juice
- 1 tsp salt
Preparation
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Put the flaxseeds in a bowl with a little water and let them swell. Coarsely chop the nuts of your choice. Grate the apple.
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Place Bircher Porridge, Bircher Muesli, Quinoa Pops, Salt and Nuts in a bowl and mix. Then add the apple, the sliced dates, lemon juice and finally the swollen flax seeds and mix well.
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Spread the mixture evenly on a baking sheet lined with parchment paper.
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Bake at 180 degrees for about 30 minutes. Allow to cool and cut.
Nutritional values
Tip 2: Read the back of the packaging
To avoid the temptation of high-sugar foods in your own home, it is worth checking the ingredients on the back of the packaging in the supermarket.
Read the ingredients and check the nutritional values. The higher up sugar is in the ingredient list, the more of it is in the food.
But even here, sugar is not always identifiable as such. Camouflage words are often used for the sweet thickener .
For example, if an ingredient ends in -ose , there is clearly sugar behind it. These include lactose (lactose ), fructose (fructose ), glucose (glucose ) and sucrose (cane sugar).
However, the following terms are actually also a form of sugar:
| Apple sweetness | Yogurt powder |
| Dextrin | Caramel syrup |
| Thick Juice | Skimmed milk powder |
| Fruit extract | Maltodextrin |
| Fruit puree | Malt extract |
| Fruit juice concentrates | Whey product |
| Fruit sweetness | Whey powder |
| Barley malt | Raisins |
| Barley malt extract | Sweet whey powder |
| dried fruit | Grape sweetness |
| Honey | Whole milk powder |
| Inulin | Wheat Extrin |
Tip 3: Opt for natural sweetness
Avoid cereal and porridge with added sugar and use natural ingredients instead to add some sweetness to your breakfast.
For example, add fresh fruit , dates , nuts or chia seeds to your cereal or refine your oatmeal with honey or maple syrup .
Berries are an absolute insider tip for breakfast. They are not only good for sweetening, but are also considered particularly healthy . So they are a tasty alternative to refined sugar and ideal for your sugar-free, sweet breakfast.
It is not without reason that they are among the best toppings for porridge and muesli. Compared to other fruits, they contain little sugar.
Muesli without added sugar
To make your cereal healthier, you can try the following recipe. It is completely sugar-free and gains some sweetness by adding fruit or dried fruit.
Muesli recipe Basic muesli without added sugar
Ingredients
- 50 g oatmeal (you can of course also use cereal flakes from spelt or another grain as a variant – wholemeal flakes are always the most valuable)
- 150 ml milk or a plant-based alternative
- 1 tbsp. yoghurt (insider tip)
- 2 tablespoons lemon juice
- Fruits and nuts of your choice
- Honey (to taste)
Preparation
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The oatmeal comes in a bowl.
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Pour the dairy product of your choice into the bowl as well.
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Stir in the yogurt.
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Next comes the lemon juice.
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Now let your cereal steep for 5 minutes.
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Finally, you can garnish your cereal with fresh fruit, nuts or seeds of any kind. A few suggestions at this point: hazelnuts, cashews, almonds or walnuts, flax seeds or even chia seeds and sunflower seeds give your cereal a fine touch.
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If the cereal is not sweet enough for your taste, you can use some honey as a sweetener.
Nutritional values
Porridge without added sugar
Are you looking for a porridge that does not contain sugar ? The following porridge recipe is sugar-free and gluten-free.
Nevertheless, the porridge tastes delicious, as the fresh apple and the figs and dates in the VERIVAL Bircher Porridge give this breakfast a fine sweet note.
Gluten-free porridge without added sugar with apple and cinnamon
Ingredients
- 60 g Verival gluten-free Bircher Porridge
- 200 ml hot water, milk or gluten-free plant drink
- 1/2 apple
- 1 pinch of cinnamon
Preparation
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You can prepare the Verival porridges either in a pot, with a kettle or in a microwave.
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Preparation with the pot: Take 60 g of the gluten-free Bircher porridge and add the mixture to the pot.
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Add 200 ml of the liquid of your choice and boil the porridge for 3 minutes.
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Remove the pot from the stove and let the porridge steep for another minute.
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Refine your gluten-free oatmeal with toppings of your choice, such as apple and cinnamon.
Tip 4: Avoid sweet drinks
Coffee or tea with sugar, fruit juice and cocoa – avoid sugary drinks in the morning. Often there is a real sugar trap behind it.
Enjoy your coffee without sugar, quench your thirst with water or start the day with a cup of unsweetened tea.
If it's not so easy for you to radically change your habits, then give yourself time and reduce the sugar content in your breakfast drinks slowly and gradually .
You may also find a suitable sugar alternative for you. In coffee, for example, birch sugar makes a good substitute.
Apart from that, in some Arab countries and TCM (Traditional Chinese Medicine) , cardamom is often used to give the pick-me-up a sweet note .
To do this, mix ¼ teaspoon of the fine cardamom powder into the ground coffee and then cook it as usual.
Since cardamom also soothes the digestive system, it makes your morning coffee easier to tolerate at the same time.
If, on the other hand, you are more of the fruit juice type, it is best to use freshly squeezed juices . This is because industrial sugar is often added to the apparently healthy drink in its production in addition to the fruit sweetness.
Another tip: dilute your fruit juice with water and adjust the ratio so that you use more water than juice step by step.
Tip 5: Find the sugar-free breakfast that suits you
Eating a healthy breakfast is usually easier when you find recipes that you like and that work well with your routine.
For example, are you more of the hearty breakfast type or do you crave sweets in the morning?
Do you take time in the morning to have a full breakfast or do you stay in bed until the last minute and then eat your breakfast to-go on the go?
Do you prefer to enjoy a hot breakfast against fatigue or does a bowl of cereal with cold milk or fresh yogurt give you the necessary energy boost?
It is best to try different healthy and sugar-free recipes and find out what suits you and your habits best.
