Sugar-free

Three Must Eat Sugar-Free Breakfast Foods

Do you love your breakfast?  Do you have a shortlist 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

Are eggs a healthy choice for breakfast? Check out these three must eat sugar-free breakfast foods with recipes.

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 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 eggs are 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 organic almonds, walnuts, or sprouted 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 or 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 in your blender & blend until frothy. 

Tip: Soak your nuts overnight and then use a dehydrator 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 to 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.
Natural Health Answers https://www.naturalhealthanswers.com/

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

What is your favorite thing to eat for breakfast?

References:

Candida Diet Approved Sweeteners

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. 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.

Recommended brands that are made from 100% Pure Birch Xylitol:  XylaSmartSweet, Morning Pep, and Zveet.

Stevia Plant

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

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 purer the processing of the plant (using just the leaves and not stems for instance) the better it will taste. I use SweetLeaf Stevia either in liquid (which is my favorite) or powder form 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.  You can also try an all-natural stevia that is not processed at all but has mixed reviews.

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

Stevia Conversion Chart

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. 

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Candida Diet Approved Sweeteners

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

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

Dairy-Free Ranch Dressing

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

Jar of Dairy-free Ranch Dressing

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 any way.  

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.

If you’re not into making your own because you’re pressed for time, don’t want to buy all the ingredients or just want to make life easier I found this dairy-free ranch dressing that I was ecstatic about because it doesn’t have any sugar, hydrogenated oils and tastes good. Oh, and it’s healthy for you!

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 of dairy on the Candida diet?  Let me know if this gives you hope! 😉

Useful kitchen tools to help you make healthy meals including this recipe:

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
Natural Health Answers https://www.naturalhealthanswers.com/

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Jar of Dairy-free Ranch Dressing

 

Paige’s Protein Smoothie, Candida Diet Recipe

Candida Diet Recipe Breakfast Option

When starting out on the Candida diet I had to come up with some easy but super nutrient breakfast options or I would have seriously faltered on the diet.  I scoured the internet for ideas on what I could eat for breakfast and found a couple of ideas but I eventually came up with my own favorite Candida diet recipe for breakfast.

I was going to a Medical Intuitive at the time and she suggested a protein shake to help keep my blood sugar stable and my adrenals happy.  I made a variety of different combinations that I really liked so this was a home run for me. 

This smoothie also keeps me feeling satisfied until lunch.

It’s important to get the correct ratios of protein, carbs, and fats so that you can last until lunch.  Too many carbs compared to protein and you’re going to be reaching for something to eat within an hour or two not to mention feeding the Candida. Up the protein decrease the carbs (fruit) and you’ll have a great option for your breakfast.

One other note to mention is that usually in the first stages of the Candida diet fruit is avoided so if you are just starting out you may want to leave out the berries and then add them when you’re further along in the cleanse.  This recipe is easy, fast, delicious and nutritious. Enjoy!

Paige's Protein Smoothie

Breakfast

Paige's Protein Smoothie | Candida Diet Recipe | Natural Health Answers

Ingredients

  • Start With
  • Crushed ice
  • Water or Unsweetened Almond Milk or Coconut Milk
  • Add a Protein
  • 1 Scoop Hemp Protein Powder to equal at least 20 gms protein or Whey Cool protein powder or protein powder of your choice
  • Add Greens
  • Spinach or Kale (Stay with me here…you can’t even taste it and you’ll get your greens in!)
  • You can use any green powder that has ingredients that work for you. I like Barley Grass Powder for myself.
  • Add Healthy Fats:(choose 1 or 2 in small amounts)
  • Coconut Oil
  • Hemp Seeds (33% protein, 9% omega-3)
  • Chia Seeds (great source of omega-3 and omega-6 essential fatty acids, vitamins, minerals, antioxidants, protein and dietary fiber)
  • Avocado
  • Flax Seeds or Flax Oil
  • Other Additions
  • Berries of your choice (Phase 2)
  • Raw Cocao or Cocoa Powder
  • Carob Powder
  • Pumpkin
  • Pumpkin Pie Spice
  • Turmeric (anti-inflammatory)
  • Cinnamon
  • Alcohol-free Vanilla Flavor (Frontier Brand)
  • You may also add in other herbs such as liquid Elderberry, Slippery Elm Powder or Ultimate GreenZone.]

Instructions

  1. Put all ingredients you chose from the list above into a Vita-Mix, Nutri-bullet or Magic Bullet blender and blend until smooth.
  2. Enjoy!
https://www.naturalhealthanswers.com/paiges-protein-smoothie-recipe/

Are you a smoothie fan?  If so what is your favorite combo? 

Purple berry smoothie with blueberries and a straw.

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