Three Must Eat Sugar-Free Breakfast Foods

Do you love your breakfast?  Do you have a short list of “go-to” recipes?  Do you need a bit of inspiration to start eating breakfast again?

 

Getting some protein at each meal can help with blood sugar management, metabolism, and weight loss. 

This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it. 

So I’m going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favorite new “go-to” sugar-free and Candida-diet friendly breakfasts.

 

Breakfast Food #1: Eggs

Breakfast Food: Sugar-free, Candida-diet friendly breakfast recipe

Yes, eggs are the “quintessential” breakfast food.  And for good reason!

No, I’m not talking about processed egg whites in a carton.  I mean actual whole “eggs”. 

Egg whites are mostly protein while the yolks are the real nutritional powerhouses.  Those yolks contain vitamins, minerals, antioxidants, and healthy fats.

Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.

Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you’re running short on time.

And…nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases. 

One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized.  It’s the oxidized cholesterol that’s heart unhealthy.

Tip: Are you buying store brand organic eggs? You’ll be shocked to learn that these are not a healthy choice. Check out Cornucopia.org and specifically this page for an organic egg scorecard to find the healthiest eggs in your area. My favorite are eggs from Vital Farms…the yolks are a beautiful orange color which means healthy eggs and they’re oh so delicious!

 

Breakfast Food #2: Nuts and/or Seeds

 

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber.  Nuts and/or seeds would make a great contribution to breakfast.

Don’t be fooled by “candied” nuts, sweetened nut/seed butter, or chia “cereals” with added sugars – you know I’m talking about the real, whole, unsweetened food here.

Nuts and seeds are also the ultimate fast food if you’re running late in the mornings.  Grab a small handful of almonds, walnuts, or pumpkin seeds as you’re running out the door; you can nosh on them while you’re commuting.

Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.

Hint: If you like a creamy latte in the mornings try making one with nut or seed butter.  Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy. 

Tip: Soak your nuts over night and then dehydrate to make them easier to digest.

 

Breakfast Food #3: Veggies

Breakfast Food: Say Yes to Veggies for Breakfast!

Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies.  You know I would be remiss to not recommend veggies at every meal, right? 

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water.  You can’t go wrong adding them into every single meal of the day so if you don’t already you should definitely try them for breakfast! 

And no, you don’t need to have a salad or roasted veggies for breakfast if you don’t want to but you totally can!  You wouldn’t be breaking any “official” breakfast rules or anything like that.

Adding some protein to leftover veggies is a great combination for any meal.  Including breakfast.

I’ve included a delicious recipe below for you to try (and customize) for your next breakfast.

 

Veggie Omelet
Serves 1
A quick and easy sugar-free, Candida-diet friendly breakfast that's healthy and delicious too!
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Ingredients
  1. 1 teaspoon coconut oil
  2. 1 or 2 eggs (how hungry are you?)
  3. ¼ cup veggies (grated zucchini and/or sliced spinach and/or diced peppers)
  4. dash salt, pepper and/or turmeric
Instructions
  1. Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred).
  2. In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices.
  3. Tilt pan to ensure the bottom is covered with the melted oil. Pour egg mixture into pan and lightly fry the eggs without stirring.
  4. When the bottom is lightly done flip over in one side and cook until white is no longer runny.
  5. Serve & Enjoy!
  6. Tip: Substitute grated, sliced, or diced portion of your favorite vegetable. Try grated carrots, chopped broccoli, asparagus or diced tomato.
http://www.naturalhealthanswers.com/

Check out my other sugar-free, Candida-diet friendly breakfast recipes: Turkey Sausage Patties and  Paige’s Protein Smoothie 

 

References:

http://www.precisionnutrition.com/eggs-worse-than-fast-food

http://www.precisionnutrition.com/encyclopedia/food/eggs/

https://authoritynutrition.com/eating-healthy-eggs/

https://authoritynutrition.com/12-best-foods-to-eat-in-morning/

 

What is your favorite thing to eat for breakfast?

Candida Diet Approved Sweeteners

 
Candida Diet Approved Sweeteners | Natural Health Answers

When starting a Candida diet or even when a person wants to eat a healthier diet, I always get questions concerning which sweeteners are a good choice:

  • Can I have honey?
  • Okay, I’m giving up sugar but is there something else that I can use as a substitute?
  • Will an artificial sweetener make Candida yeast grow?

The good news is there are some good options but first I will share the sweeteners you’ll want to avoid.  Even if you aren’t on a Candida/Yeast clearing program this information is beneficial for everyone. Sugar in excess in anyone’s diet is a hazard to your health.  

The No No’s

High fructose corn syrup (HFCS) is at the top of that ‘NO’ list as far as I’m concerned. This means no commercial sodas — which all contain HFCS.

There has been a flurry of interest in a cactus-based sweetener called agave nectar, because of its low glycemic index (which means it does not cause a spike in your blood sugar levels like honey or sugar might.) Unfortunately, agave is a processed food, and it has a higher fructose level than HFCS (57% to 90%). It does have a low glycemic number, but its use can actually create insulin resistance, which can lead to Type II diabetes over time.

Artificial sweeteners are also on my “NO” list. Beware of the phrases “Sugar Free” or “No Sugar Added” (commonly seen in baked goods, like pies). This is code that the product is sweetened artificially with products like Sweet ‘n Low (saccharin), Splenda (sucralose), aspartame, etc.). Though you will hear much controversy regarding these products the studies on the ‘positive’ side most likely will be funded by the industry that manufactures the artificial sweetener.  Several interesting studies have shown that artificial sweeteners are counter-productive for weight loss because they actually trigger the desire for sweets — without satisfying it.  That’s the last thing you need!

Makeup of Sugar

The newest studies on regular sugar show that it’s fructose that is the biggest problem. Table sugar (sucrose) is made up of 2 sugars called glucose and fructose in roughly equal parts. Honey is 70% fructose and though it has some healthful properties it should be avoided when on a Candida diet and used in moderation for most people.

If you get most of your sugar from natural sources like fruits and vegetables you are going to be okay, especially if you take a quality probiotic supplement because the sugar from these foods won’t interfere with the action of the probiotic. If you want sweetener in your coffee, tea or lemonade then there are some much healthier choices than those on the ‘no’ list above.

Acceptable Sweeteners on the Candida Diet

Sugar Alcohols

Xylitol and Erythritol are from an interesting family of sweeteners called ‘sugar alcohols’. The body processes them in a completely different way than it does sugar. In fact the body doesn’t really see them as sugars and mostly won’t digest them. In large quantities they can cause diarrhea and/or gas but in small quantities they can make a nice sugar substitute, with the side benefit that they don’t promote tooth decay. In fact, Xylitol is antibacterial and anti-fungal.

There are many different sugar alcohols but Erythritol and Xylitol are my first choice. The others you see (all ending in -itol) are cheaper to make: forms like sorbitol, mannitol, etc. Erythritol and Xylitol (choose sources made from birch instead of corn) can be found in your health food store or online and is close to being as sweet as sugar.

I recommend Xyla brand because it’s made from the purest North American Birch. and non-GMO. I toured their plant in Broomfield, CO and was extremely impressed with the integrity of the company. It was really interesting to see the machines cranking out their tasty little mints and candy. It smelled heavenly in that warehouse!  

*Important note: Sugar alcohols are NOT safe for animals.

SteviaSweeteners to Avoid & To Use on Candida Diet | Stevia | Natural Health Answers

One last and probably the best natural sweetener to use is Stevia. This plant-based sweetener is available at your health food store or online. This is a very good sweetener but it does have a bit of an aftertaste that some don’t like. It will depend on the brand you buy just how much or little of an aftertaste there is. The more pure the processing of the plant (using just the leaves and not stems for instance) the better it will taste. I use SweetLeaf Stevia because to me it has no bitter aftertaste.

The food industries are starting to patent various forms of Stevia which are reduced to just the sweetest compound chemicals of the Stevia plant. Truvia is one you might see; another is PureVia. Although these manufactured sweeteners start with the Stevia plant, they add additional ingredients and processes so they can patent their products. I recommend you avoid these and stick with the natural forms of Stevia.  
 

 

Here’s a handy chart to use for Stevia to Sugar conversions in your recipes:

 

Stevia Conversion Chart | Candida Diet | Natural Health Answers

 

Looking for a sweet treat that’s Candida Diet approved? Check out my delicious Coconut Cupcakes recipe which uses only a candida diet approved sweeteners.

If you have insulin issues, you should avoid sweeteners altogether, including Stevia, as they all can decrease your sensitivity to insulin (insulin resistance).

I hope this has helped you have at least a fairly sweet life despite having to fight off Candida overgrowth. Don’t be discouraged: the good news is that as you get the Candida under control, your craving for sweets will become much less. Hang in there, steady and focused wins the race.

Keep taking your preventative supplements and eating the recommended foods and stay ahead of the yeast’s attempts to come back. 

 

Reader Feedback:  Have you tried Xylitol, Erythritol or Stevia yet?   If so, how did you like them?

 

 

Dairy-Free Ranch Dressing

Dairy-free Ranch Dressing Recipe | Candida Diet Recipes | Natural Health Answers

 

This dairy-free ranch dressing is the bomb dot com!

 

I recently found this recipe from Ashley over at Blissful Basil  and wanted to try it ASAP.  I didn’t have the fresh ingredients that she had listed for the recipe but my creamy ranch craving took over and I dove in anyway.  

 

I raided my herb cabinet and scanned for the closest ingredients to the original recipe. Boom. Nailed it.   

 

Of course if you have all the fresh ingredients please create your masterpiece from Ashley’s original recipe. You can mix and match and make this recipe your own with tweaks to your taste buds liking.

 

Even my hubby offered the “this is really good” and “what did you say was in this?”  comments while inhaling the tangy creaminess on a blue corn chip.  He’s not a fan of coconut and is a dairy fan so I thought this was a bit of a coup for my kitchen skills.

 

I made this again today and forgot the nutritional yeast that I had added on my first batch and I noticed that I liked it a bit better with the nutritional yeast added.  Nutritional yeast is a seasoning that does not contain yeast and does not contribute to Candida overgrowth.  If you haven’t tried it yet, it has a “cheese-like” flavor although I really don’t think it tastes that “cheesy” to me.  

 

Although nutritional yeast does not contribute to Candida overgrowth it’s important to be aware that some will be sensitive to it while dealing with a Candida imbalance. When trying a new food on the Candida diet it’s best to start with a small amount to see if you react in any way to the food.   

 

Some of the things to watch out for are fatigue, racing heart, brain fog, headaches, stomach upset, diarrhea, gas, etc. after eating a new food which will alert you to a sensitivity.  Also you may not feel the effects of the food for up to three days later!  So only introduce one new food at a time so you will know exactly which food is causing the symptoms.  It’s best to leave out any foods that cause any problems until further along in your healing.

 

So with all of that being said I hope you enjoy this recipe, with or without the nutritional yeast!  

 
Reader Feedback: Are you a ranch dressing fan?  Have you been missing the creaminess from dairy on the Candida diet?  Let me know if  this gives you hope! 😉

 

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Dairy-Free Ranch Dressing
Makes 2 cups
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
Ingredients
  1. 1 can full-fat coconut milk, refrigerated overnight (do not use light coconut milk)
  2. 2 tablespoons apple cider vinegar
  3. 1 teaspoon garlic powder
  4. 2 teaspoons onion powder
  5. 2 teaspoons dried parsley
  6. 2 teaspoons dried basil
  7. 1-1/2 teaspoons dried dill
  8. 1 teaspoons nutritional yeast (optional)
  9. 1 teaspoon sea salt
  10. black pepper, to taste
Instructions
  1. Open the can of coconut milk and scoop out the coconut cream of the top of the can and add to a large bowl or a magic bullet or nutribullet cup. Leave the coconut water in the can.
  2. Add 4 tablespoons of the coconut water into the coconut cream in your bowl or cup (whisk until smooth if using a bowl). Keep the leftover coconut water in case you need an extra tablespoon or two after refrigerating your dressing depending on how thick you like it.
  3. Add in the rest of the ingredients. Stir or blend to combine.
  4. Refrigerate dressing for at least 30 minutes to let the flavors meld together.
Notes
  1. Enjoy the dressing over your favorite salad, use as a dip for your favorite veggies or use it in a wrap or on a sandwich (with grain-free bread of course!).
Adapted from Blissful Basil
Adapted from Blissful Basil
http://www.naturalhealthanswers.com/
 Some of the links in this post are affiliate links. Natural Health Answers only joins affiliate programs for products that Paige believes in and sincerely endorses for quality and efficacy.

 

Candida Diet Approved – Kale Chips Recipe

 

 

 

Kale Chips Recipe |  Candida Diet |  Natural Health Answers

 

 

Have you tried Kale Chips Yet?

I’m a fan of snacks.

I know some people who don’t really need to snack and others who feel like a snack keeps them going during the day.  I have one snack during the day between lunch and dinner and then  something small after dinner. 

Sometimes I think it can be habit but I also feel better when I have something small to tide me over until dinner since I feel it keeps my blood sugar more stable.

Also snacks just taste good! 

You’ve probably seen a lot of Kale Chip recipes all over the web but I wanted to share this one with you just in case a) you may not have seen this recipe before and b) it may inspire you to make these, like now!

I really, really dig Kale Chips.

They are crunchy which is my fave and also salty another fave. I also like eating them with or in a salad.

Since giving up pretzels, potato chips, crackers and other crunchy, salty and otherwise unhealthy snacks I was glad to have tried Kale Chips. 

If you’re just now transitioning to a more whole foods diet and are ready give the regular chips the ole heave-ho may I caution you to wait a bit to try Kale Chips.

They are sometimes an acquired taste but if you season them correctly they can be a fantastic replacement for the snacks that are loaded with harmful fats, refined salt and high in carbs.

Another thing to be aware of is that our taste buds usually adjust to the change in diet after about about 3 weeks and then they’ll be ready for some yumminess that is Kale Chips.

Reader Feedback: Have you tried Kale Chips yet?  Yay or Nay?

Kale Chips
Serves 2
A delicious, healthy alternative to chips, crackers and pretzels.
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Ingredients
  1. 1 bunch kale (washed and chopped into 1/2 inch pieces)
  2. 2 tablespoons coconut oil, melted
  3. 1 tsp Garlic Powder (or to taste)
  4. ¼ teaspoon sea salt
Instructions
  1. Preheat oven to 250°
  2. Place kale in a large bowl
  3. Drizzle 1/2 the coconut oil over kale, massage into kale
  4. Sprinkle 1/2 the garlic powder over kale along with 1/2 the salt
  5. Massage into the kale and then repeat steps 3 and 4
  6. Place kale on parchment lined baking sheet
  7. Bake at 250° for 8-10 minutes until kale is dark green and crispy (check often so they don’t turn brown as they will taste bitter)
  8. Cool and serve
Notes
  1. You'll want to eat these the same day you make them. I've tried saving them for the next day and they lost their crunch.
  2. Gluten-free, Sugar-free, Dairy-free.
http://www.naturalhealthanswers.com/

Immunity Boosting “Better than Chicken Soup” Soup Recipe

"Better than Chicken Soup" Soup Recipe | Natural Health Answers

 

Following in the foot steps of my last post about Immune Boosting Foods I thought I would share an Immunity Boosting Soup recipe that is so yummy and good for you!  It’s full of ingredients that will help keep your immune system humming along this fall and winter season. 

If you are dealing with Candida and are in the initial stages of the cleanse then you’ll want to leave out the mushrooms.  You could substitute another one of your favorite veggies like cabbage or celery if you like. 

The reason to leave out the mushrooms may not be what you think.  Yes, mushrooms are a fungus but they don’t feed Candida, however, those who have  Candida overgrowth can be very sensitive to a lot of foods and mushrooms are one of them.  They can cause allergy type reactions in someone who is experiencing Candida. So I always err on the side of caution and leave them out when doing a Candida cleanse. 

Then after things have settled down and your gut is more balanced I would start with a small amount of mushrooms and see how you feel. If you have any type of reaction to them (headaches, fatigue, bloating, gas, rashes, etc.) that can happen up to 4 days after eating then it’s recommended to leave that food out of your diet.  You could wait a few months and try this again to see if you indeed do have an intolerance to this food. 

This immunity-boosting soup is made with a virtual garden of powerful ingredients that contain beneficial nutrients for your immune system:

  • Turmeric adds a subtle flavor and a beautiful yellow color. The active ingredient is curcumin, a powerful antioxidant.
  • Black pepper also has antioxidant properties.
  • Cayenne pepper can clear congestion due to the main active compound capsaicin, which has anti-inflammatory properties.
  • Shiitake mushrooms are rich in vitamins and minerals and contain unique phytonutrients that contribute to good health.

 

Immunity Boosting "Better than Chicken Soup"
Serves 4-6
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Ingredients
  1. 1 tablespoon extra-virgin olive oil
  2. 1 small yellow onion, chopped
  3. 4 cloves garlic, sliced
  4. 1 teaspoon ground turmeric
  5. 8 fresh shiitake mushrooms, stemmed and sliced
  6. 4 cups low-sodium mushroom, vegetable, or chicken broth
  7. 1 1/2 cups finely sliced kale
  8. 1 cup cubed butternut squash
  9. 2 tablespoons grated fresh ginger
  10. 1/8 teaspoon cayenne pepper (optional)
  11. 6 slices astragalus root (optional)
  12. 1 fresh lemon, Juice of
  13. 1 teaspoon miso
Instructions
  1. In a sauce pot over medium-high heat, add oil and cook onion and garlic, stirring frequently, for 3 minutes.
  2. Stir in turmeric and mushrooms, and cook 2 minutes more.
  3. Add broth, kale, squash, ginger, cayenne, and astragalus. Bring to a boil, reduce heat, cover, and simmer 15 minutes.
  4. Remove from heat and let cool slightly, add lemon juice and miso. Cover and let sit 5 minutes before serving.
Notes
  1. Nutrition Information per Serving: 90 calories (5 from fat), 0.5g total fat, 0g saturated fat, 0mg cholesterol, 160mg sodium, 19g carbohydrate (6g dietary fiber, 5g sugar), 2g protein
  2. Dairy-free, Sugar-free, High fiber, Vegetarian
http://www.naturalhealthanswers.com/
 Whole Foods Market Soup Recipe

 

Reader Feedback: What’s your favorite cold weather soup recipe?   Link us up!