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Unless you’re on a keto diet or a really strict low-carb plan, you might find it difficult to come up with a good winter breakfast that doesn’t contain either flour or sugar. While we paleo-centric folks might be happy with eggs, bacon, and avocado, most of the rest of the world is looking to replace the classic cereal/toast/pancakes with something healthier.
Think about it. What “normal” breakfast do you know of that contains no flour or sugar? That leaves out bread, bagels, croissants, muffins, and most commercial cereals. Even orange juice—which is often nothing more than orange flavored sugar water—wouldn’t make the cut.
Enter Chef Jeannette with this hearty breakfast that has—get this—zero flour and zero sugar. (I’m not counting the fruit, because the sugar in fruit is naturally packaged with fiber and a whole host of nutrients—unlike the sugars or high-fructose corn syrup added to cereals.)
This lightly sweet, warming, and satisfying breakfast is a great oatmeal substitute, especially if you use yam or pumpkin—both of which made it into my generally starch-averse book, The 150 Healthiest Foods on Earth, because, as carbs go, they’re two of the best.
So what’s the secret to creating a breakfast that still tastes amazing without flour and sugar? A generous helping of vegetables, fruits, and nuts— and, really, how can you go wrong with that? The recipe includes one egg—so there’s a little bit of protein—but if you’re really hungry, try a portion of this bake alongside a couple scrambled eggs. It will keep you satiated until lunchtime, and provide a sustainable boost of morning energy, to boot!—Dr. Jonny
Notes from The Clean Food Coach
Using baked yam or sweet potato as the base provides a naturally light-sweet taste with no added sweeteners. If you use the pumpkin, grain, or a combination, you may want to include maple syrup or several drops of liquid stevia. Using sweeter fruits, such as strawberries, will also give this dish more natural sweetness.
Featured Nutrient: Walnuts
Walnuts contain higher amounts of omega-3 fats than any other nut. In addition to the other remarkable things omega-3s do for you, such as lowering triglycerides and reducing plaque formation, they support brain function on a number of levels, including mood.
Population studies link the consumption of large amounts of omega-3- rich fish to low rates of depression. Omega-3s are used to make molecules that allow cells to communicate with each other, facilitating the movement of feel-good neurotransmitters such as dopamine and serotonin, which supports memory and thinking as well. Omega-3s truly are “brain food,” and walnuts are rich in them.
Several studies have also shown improvements in attention, behavioral problems, and ADD-like behaviors in children when they’re given omega-3s. Because it’s not always easy to get kids to eat fish, let alone carry it to school in their lunchboxes, walnuts make a great alternative source for omega-3s.
View our Fruity Secret Breakfast Bake recipe.