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Sugar-free breakfast – tips & healthy recipes without sugar

April 29, 2021
  • Breakfast
  • Nutrition
Sugar-free breakfast – tips & healthy recipes without sugar

For many, the first challenge for a healthy start to the day seems to be a sugar-free breakfast, as people are only too happy to reach for a roll with a sweet spread with their morning coffee.

But that doesn’t have to be the case. There are many simple recipes with sugar-free foods that will get you ready for your day and give you a sweet treat.

Muesli, granola and porridge not only contain lots of fibre, minerals and vitamins. They give you valuable nutrients, keep your stomach tidy and, above all, make for an enjoyable sugar-free breakfast.

How can I have a sugar-free breakfast?

A sugar-free diet is the goal of many health-conscious people. And also valid here is the quote “The morning makes the day!”. So if you eat a sugar-free breakfast in the morning, it will be easier for you to eat sugar-free throughout the day.

Small tip: We therefore prefer to start the day with different preparations of oatmeal. They have a sweet taste and you can therefore do without the added sugar.

They also contain many important vitamins, minerals and fibre. This gives you a great nutritional balance already in the morning, which makes your body fit and does not burden it.

In addition, the antioxidants contained in oats help to lower blood pressure and protect your body from free radicals.

The breakfast classics – muesli, granola and porridge

Muesli, granola and porridge all have one thing in common: oatmeal processed in different ways. This means that you can choose from a wide range of preparations to create your own individual sugar-free breakfast, depending on your taste and mood.

For purists who love oatmeal in its bare form, muesli is a must. For honey-sweet foodies who also like to bite into crunchy crunchies and nuts, there’s no way around granola.

We especially love porridge when we want to be specific about our gut health and gastrointestinal wellbeing.

Muesli without sugar

Eating muesli sounds healthy at first. And if mueslis have chocolate flakes added, for example, we often still want to believe in a good deal for our health. But the vast majority of mueslis we get in the shops contain a lot of sugar anyway.

The benefits for the body of the healthy cereals they contain therefore remain comparatively low in relation to the unhealthy sugar content of many mueslis.

But above all, a sugar-free breakfast makes it easier for you to start the day. We therefore recommend a muesli without sugar, which will make you feel strong and carefree in the morning.

There are many milk variants – and alternatives – such as soy, almond, coconut, rice or oat milk. Depending on your personal taste or mood, you can create a vegan base for your muesli.

If you don’t want to do without animal milk, organic cow’s milk or sheep’s milk are also a good choice, as they are often better tolerated than conventional milk.

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Muesli Base Recipe without Sugar

Base Recipe for a delicious muesli for a good start to the day!
Total Time10 mins
Servings: 1 Portion
Calories: 300kcal

Ingredients

  • 50 g Oat flakes
  • 150 ml Milk or plant-based drink
  • 1 tbsp Yogurt
  • 2 tbsp Lemon juice
  • Fruits and nuts if you want
  • Honey if you want

Instructions

  • Put the oatmeal in a bowl.
  • Pour the milk or plant-based alternative into the bowl as well.
  • Stir in the yoghurt.
  • Next, add the lemon juice.
  • Let your muesli swell for 5 minutes.
  • Finally, you can garnish your muesli with fruit or nuts of any kind.
  • If the muesli is not sweet enough for your taste, you can refine it with a little honey.

Nutrition

Calories: 300kcal

Granola with nuts and honey

For the perfect extra portion of summer feeling, we recommend fresh sweet berries such as blueberries, raspberries or strawberries. Conjure up an exotic treat with the addition of coconut flakes. You can also spice up your crunchy breakfast with cinnamon, cocoa powder or coconut flakes.

Porridge without added sugar

If you like it warm and especially easy on the stomach, then a sugar-free porridge is the right thing for your healthy breakfast. It is easy to digest because it is soaked and prepared warm beforehand. Valuable nutrients and dietary fibres are preserved.

Warming ingredients such as apple, banana or cocoa, but also berry fruits such as blueberries or strawberries go well with it.

With vegetables such as pumpkin or broccoli in your porridge, you can also prepare a simple, tasty meal for the day or evening. Different herbs such as basil or cardamom add extra spice to the dish.

Porridge without added sugar

Bread and spreads without sugar

For many, a loaf of bread with a coffee is the quick and convenient standard in the morning. However, a sugar-free breakfast is only possible if you make sure you have the right bread and choose alternatives for spreads such as conventional jam or hazelnut spreads.

Finding sugar-free bread in a normal supermarket is rather difficult. You should avoid ingredients that end with -ose or -syrup. You should also avoid E-numbers and E-dextrin. It is easier to buy sugar-free food in organic shops.

How far xylitol, stevia and the like are a “healthy” alternative to conventional sugar has not been scientifically proven. But you are always on the safer side with spreads made from vegetable ingredients.

Enjoy coffee, tea and juices sugar-free

Another standard is the sugar in your morning coffee or tea, which of course also works against your possible goal of a “sugar-free breakfast”. Thanks to today’s diverse coffee culture, however, there are wonderful, tasty alternatives.

Take a look at the Arab world, for example, where ingredients such as cinnamon, cardamom, or cloves are often added to coffee. For your tea, there are also fruity sugar-free alternatives.

Juices with “100 % fruit content” also contain natural fructose. However, they are always preferable to fruit juices with added industrial sugar. Among the vegetable juices you will find more sugar-free varieties. Beetroot or carrots, for example, give you a sweet taste.

Sweet and healthy – it’s easy to sweeten without sugar

If you don’t want to give up the sweet life and still want to eat sugar-free and healthy, we at VERIVAL recommend foods without industrial sugar in organic quality, such as dates, bananas, agave syrup or honey.

But if you love sweet coffee and some dishes where you don’t want to cut out sugar altogether, try unrefined raw cane sugar. It contains all the minerals found in sugar cane, especially iron, magnesium, calcium and phosphorus, as well as B vitamins.

Healthy breakfast without refined sugar from VERIVAL

Whether you have a lot or little time for your healthy breakfast, prefer it cold or hot, sweet or savoury. There are many varieties and variations for a sugar-free diet to suit your personal taste.

Not only do they contain complex carbohydrates, fibre, sufficient protein, vitamins and minerals and are sugar-free, but above all they are delicious. Start with them first thing in the morning!

Bircher Porridge

1 bowl of porridge gives you all the essential nutrients for the day...

Discover now

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