Breakfast can become a little tricky as someone with Type 2. You may be worried about your fasting blood sugar and wondering what's okay to eat in the morning that won't spike your blood sugar. And eggs are getting boring. You just want some variety!
So you take to the internet to find something that is safe to eat. And you soon start to second guess yourself and wonder why in the world nutrition has to be so complicated.
Here are my tips to a wholesome breakfast that will keep you happy and keep your blood sugars controlled throughout the day.
Pick high fiber
Add veggies (check out this example)
Add a little fat
Keep it balanced, hearty, and protein rich
Plan it to be quick and easy
Don't skip it
This recipe is fast to prepare and will last all week for your morning meal. Pair it with a hard boiled egg if you're on the go, or add scrambled eggs and veggies on the side if you have a good 10 minutes for breakfast prep.
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Here's what you need
1 C whole grain flour
1 C old fashioned oats
2 Tbsp Swerve
1 1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp cinnamon
1/8 tsp salt
1 large egg
1 C non-fat plain Greek yogurt
2 Tbsp honey
1/4 C milk or almond milk
2 tsp vanilla
1 C fresh or frozen blueberries (can add other berries if you'd like)
Here's how you make it
Preheat the oven to 350. Spray a standard muffin pan with non-stick spray (or use silicone pan).
In a medium mixing bowl, combine all dry ingredients (flour, oats, powder, soda, cinnamon, salt, Swerve).
In a separate bowl, mix wet ingredients (egg, Greek yogurt, honey, milk, vanilla).
Mix wet and dry ingredients just until combined. Gently mix in berries.
Distribute in muffin pan and bake for 20 minutes.
They keep well in the refrigerator for up to 5 days, and are great cold or warmed in the microwave for about 15 seconds.