Category: Balanced diet recipes

Plant-based breakfast ideas encourage our better low sugar healthy habits that help our bodies protect us against inflammation and preventable lifestyle diseases like Type 2 Diabetes.

Plant-based can be delicious and filling like a Three Sisters dish where the trifecta effect is proteins, carbs, and fiber.

Eating more plant-based foods also help our warming planet and climate change causes.

And when we align all of those intentions with farm-to-table delicious eating and seasonal food preferences, we’re restoring our Ayurvedic body balance…

Some simple examples are: we want to eat and drink lighter, cool foods like cereals, smoothies, and cold brew beverages on warm days. And prefer comfort, warm porridge and potato food on cold days.

With rapid climate change these days, we often flip flop back and forth daily and seasonally. We use our internal body cues and external clues to keep us balanced.

It’s good to be aware how all this healthy information helps us.

And the good news is there’s a plant-based fix for all of us.

Below are some plant-based breakfast ideas that can get you excited about your health, energy, and planet with unusual climate changes… plus help you lower your sugar intake.

Like an Earth Day layered drink helps us appreciate all the constantly changing stratospheres in our planet. And this is a metaphor for our lives where nothing stays the same.

Lowering Your Sugar in Breakfasts

Firstly, if you started out like I did as a sweet tooth (or still are one 😋), you know there’s definitely hope if you want to change your tastes from sugary sweet to lower sugar, healthy plant-based breakfast ideas…

Many years ago, I had a guest coming over for the holidays that I learned was diabetic. I knew I had to come up with a sweet option for this special guest. That was the only option for this former party planner (where finding a way was the only way and “once a food planner, always a planner”).

I sympathized because I couldn’t imagine going through life without sweets! 🍭

So around town I drove and picked up a bag of diabetic cookies (substituting refined sugar with maltitol). If you’re not familiar, monk fruit sugar is commonly used today as the new maltitol ingredient. I use monk fruit sugar often out of healthy preference. You don’t have to be diabetic.

And anyway, I fell in love with those diabetic cookies. I figured the guest would be as excited as I would to have an after dinner dessert with the rest of us.

Those were the days when AllRecipes was one of the very few online sites you could find recipes besides OG Martha Stewart and offline cookbooks that never grow old.

There weren’t diabetic recipe sites.

…And so, when the holiday dinner rolled around, I mentioned the cookies to the diabetic guest, and I learned something very profound I’ll never forget when he declined the sweet offer…

💡The sweet taste was no longer even a category for this person who hadn’t had a sweet bite since his diagnosis.

That was an eye-opener. Because previously I thought people were born with a sweet tooth or they weren’t (and could do nothing about their sweet sentence). And I definitely was in the first category. 

When I started upon my own journey to reduce daily sugar intake, I was reminded of those lessons.

I then knew I could gradually wean off of sugar as others had (like the diabetic guest) from changing habits.

And if I knew that sooner,  I probably would’ve done so sooner.

And that’s like how most of us are with our areas we want to change: we don’t know what we don’t know. 🤔

When I gradually took in less sugar, I found I craved sugar less.

I didn’t have to do the heavy lifting all myself.

My body helped me and it helps all of us when we don’t keep overfeeding our sugar cravings.

…A light cookie with a sweet tea flavor without extra sugar will do the trick. It doesn’t have to be the portions served at restaurants.

And baking your own sweet goods can save you because you don’t have a large box sitting around tempting you.

You can simply make less and then you’ve taught yourself that working for a sweet is a reward.

You satiate your sweet craving with a tiny bite that’s also the most delicious bite.

💡In economic terms, that’s: the marginal utility wears off with each bite.

💡In nutrition terms, that’s: intuitive and mindful eating helps you appreciate your food as part of daily joy and helps build a healthy relationship with food.

And in my first tries, making it through those habit forming days where I reached for a low-sugar cereal over cookies was sobering but still doable. One step forward, two steps back.

But I knew deeper down I could go a day without sugar.

And the opportunity arose where I chose to fast from sugar with a church-wide fast event. This was for our spiritual growth. We could choose anything that was addictive to us.

I was in a Bible book club then studying the book of Isaiah and learned that the people in that day were addicted to idols that caused their problems.

And without a moment’s hesitation, I picked sweets as the first thought that came to mind.

From the sweet fast experience, I learned I didn’t even crave sweets when I had an intention and was determined for a desired outcome.

But I was still stunned at what happened.

Because that was a new concept to me: what… not desire sweets!?…that would’ve shocked all my closest friends as I always had a piece of candy or something sweet on me even when I wasn’t aware.

It’s no surprise that when I was younger, I was a sucker for mosquitoes that loved my sweet blood.

And then in 2021, I started baking weekly. I added less and less sugar into my bakes. And sometimes not using refined sugar or monk fruit sugar at all and only using whole fruits, spices, and other healthy natural powder ingredients.

It was hard for me to add spoonfuls of sugar when I knew how harmful sugar is for both the body and mind.

And that became my healthy way out of sugar when my skin became inflamed with eczema during the uncertain early days of the pandemic when I was also building up a pantry and starting to home cook more.

Eczema was my wake up call.

It was my body’s warning to me that I took seriously.

And the effect was a much lighter consequence than a destroying gut microbiome outcome, Diabetes or other chronic disease diagnosis.

I used healthy teeth as one of my motivators for a comeback to heathy eating.

…As a kid I loved eating spoonfuls of white sugar straight out of the glass sugar jar. I always had cavities, and that thought alone makes me run to celery or carrots.

And yeah that was many decades ago, but that’s pretty much what we’re doing when we buy processed sweets or sugary sodas. It’s not our fault because they’re in our face all the time.

And in America and the Western world cultures, that’s just a gimme.

Plus, Vata bodies love sweets! Others do too, but it’s a given with a Vata. We were born with this desire that we can turn into a healthy one.

And you and I can survive on fruit and natural powder only sweets that are loaded with polyphenol antioxidants. I haven’t met a fruit yet that didn’t have antioxidant vitamins. 😊

This works over fighting willpower that never works. Because what you tell yourself “no” to only builds energy more toward the thought.

If you’re jonesing for southern-style Devils Food Cake, you’re not going to head for white cloud Angel Cake without a higher intervention. ☁️

Distraction and replacement are sweet answers for sugary and processed snack food cravings.

You can turn to plant-based foods, like popcorn for potato chips… and get into an activity that takes your mind off food, like a fasting habit or gardening.

If someone tells me they have a sweet tooth craving they think they could never satiate or change, I know that’s not true. It’s all made up in the mind.

You can live with a lower, healthy amount of sugar every day. That starts with your first meal where you break the fast or breakfast.

Easy Low-Sugar Plant Based Breakfast Ideas For Starters

For starters, opt for a protein. You can start with a protein shake if that fits your preferences like a layered drink that has protein powder.

As you age, your body need to increase your intake of essential amino acids to compensate for muscle loss.

Add a healthy fat like avocado that’s great when you break a fast, first thing at breakfast, or if you’ve been fasting overnight or longer.

During my catering work days, we always had a Crudite platter available for vegetarians. Raw veggies are a great way to prime the stomach first and add some roughage fiber that the gut needs.

Raw carrots, bell peppers, cauliflower, broccoli, celery, and asparagus are great examples.

They’re easy to put together on a plate. And if you need a dipping sauce, you can always use a Greek yogurt with dill as a savory healthy beginning.

And if you take vitamins, you do better taking fat-soluble Vitamins A, D, E, and K with some fat in your body. So it’s better to take those after or with your meal where you’ve had some avocado, oil, nut, or seeds in your system.

Black bean quinoa cereal. Both ingredients have protein. Add cocoa powder if you want brownie bite tastes and top with chia, flax, hemp, sunflower, etc.

Greek yogurt sundae. Add your whole fruits like banana and berries.

Sprinkle with your favorite nuts like sliced almonds, walnuts, or pistachios. Don’t be shy with your seeds. Cantaloupe and melon seeds loaded with vitamins are a nice vitamin addition too.

Oatmeal with apples or applesauce. If you’re leaning toward a little sweet taste, add Ceylon cinnamon (our Ayurvedic Vata go-to spice). This will set you up for a sweet bite without tipping the scales.

Chocolate avocado mousse. This is a great one you can blend up in seconds with dark cocoa and a ripe avocado.

Main Points

Be easy on yourself.

Be open to give the plant-based breakfast ideas a try. Pick a few more of your favorite healthy ingredients such as a banana or an avocado and let your creative breakfast imagination go wild!

Don’t give up. Not creating a deadline or rules can be the magic formula that eliminates the pressure.

Change your words and thoughts. Say, “Yum this tastes great even when it tastes odd to you.” That helps your mind to agree with you when you’re trying to be healthy.

Then next time, introduce a new healthy food or spice. Let the odd new tastes take over until they win you over.

And if you want to learn how to add fasting to your sustainable healthy habits to eliminate snacking, sweets, and extra pounds, check out the free IF guide.

If you still have a sweet hankering, you can enjoy your plant-based breakfast ideas with a decadent aroma tea like the chocolate mint black tea I’m sipping on. 🧉 And you can pair with a healthy start.