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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

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 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 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 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 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 

 

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?

 

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 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.

 

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! 😉

 

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/
 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

 

 

 

Sugar-free Candida diet snack recipe - Kale Chips

 

 

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.
Natural Health Answers https://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
Natural Health Answers https://www.naturalhealthanswers.com/
 Whole Foods Market Soup Recipe

 

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

 

Candida Diet Recipe: Turkey Sausage Patties

 

Candida Diet Recipe Turkey Sausage Patties

The question I get asked most about the Candida diet is “what can I eat for breakfast?”

 

It’s one of those things where the diet can leave you scratching your head as to what’s left if toast, oatmeal and cereal are out!  I was such a cereal “junkie” that it was a challenge for me to find something I could get excited about eating for breakfast on the Candida diet.

After much trial and error I now have my go-to meals and like to offer up my choices to my clients as well.  I’ve been amassing my Candida diet recipe ideas (which I will be sharing more of in future posts) for well over 15 years now.  I know what I like but it has been a challenge for me to come up with ideas for the all the different tastes that people do have and is part of what makes my job fun!

I love hearing that the recipes I shared were delicious and easy to make. If I can help take some stress off of what otherwise is a very stressful time for those healing from Candida then I’ve done my job.

These two Candida diet recipes for turkey sausages are a favorite of mine for breakfast.  I like that they can be made ahead of time and kept in the fridge or frozen and defrosted for those busy mornings.  Just add some sauteed veggies and a half an avocado and you’ve got yourself a hearty, nutritious Candida diet friendly meal. You’ll also have lots of energy and focus until lunch.

Enjoy!

Turkey Sausage #1
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Ingredients
  1. 1 lb. ground turkey
  2. 1 tsp. sea salt
  3. 1 tsp. sage
Instructions
  1. Mix all together, make patties and cook in frying pan.
Natural Health Answers https://www.naturalhealthanswers.com/
Turkey Sausage #2
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Ingredients
  1. 1/2 lb. ground turkey
  2. 1 egg white
  3. 1 tsp. Italian seasoning
  4. 1/2 tsp. fennel seed (optional)
  5. 1/8 tsp. sea salt
Instructions
  1. Combine all ingredients in a small bowl; mix well. Shape mixture into 4 patties and chill at least one hour. Coat a large skillet with cooking spray; place over medium heat until hot. Place patties in skillet; cook 5 minutes on each side or until done. Place cooked patties on paper towels to drain; serve warm.
Notes
  1. This makes 4 servings but I usually double the recipe and put the leftovers in the fridge for another day’s breakfast.
  2. Also I have made these and not put them in the fridge to chill and they came out fine.
  3. **Always choose the highest quality meats when possible.
Adapted from Simply Colorado Cookbook
Adapted from Simply Colorado Cookbook
Natural Health Answers https://www.naturalhealthanswers.com/
 

Reader Feedback: What’s your favorite Candida diet recipe for breakfast?  Do you have any new and interesting breakfast ideas?

 

 

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