A Nourished Girl Breakfast To Balance Your Blood Sugar

Hello Plantiful Kitchen family! Today’s blood sugar balancing breakfast recipe comes from the wonderful Hannah Heidel, a 22-year-old that is currently working on her master’s for holistic nutrition science. She has a passion for nourishing the mind and the body, and she has shared the following post with us today:

When I am looking for the perfect breakfast staple, I turn to Plantiful Kitchen’s sesame seed loaf, the most delicious bread that can boast being gluten-free, vegan, keto, and paleo-friendly. The bread is so fluffy and moist, you’d never guess that it’s also grain-free! Beyond popular trends to buy fresh plant-based gluten-free bread, there are genuine digestive and anti-inflammatory benefits, especially for those sensitive to grains. Gluten and refined grains can be difficult to digest, leading to symptoms like bloating and constipation. Additionally, gluten and grains are common allergens that, with regular consumption, can increase inflammation in the body.

Though I've always preferred sweets for breakfast, I've recently embraced the savory side. After struggling with hormonal imbalances for years, learning about blood sugar has profoundly improved my health. Postprandial blood sugar, which measures blood sugar levels after eating, influences many factors, including energy levels, mood, hormone balance, and gut health. It is an essential indicator of your metabolic health as well, and if your blood sugar is frequently too high, you are at risk for health conditions like stroke, diabetes, and heart disease.

Stabilizing blood sugar levels supports whole-body health by maintaining a healthy gut microbiome, providing sustainable energy, balancing hormones, and promoting healthy insulin levels. For a blood sugar balanced breakfast, it’s important to focus on macronutrients by incorporating high-quality protein, complex carbohydrates, fiber, and healthy fats. These nutrients help slow the release of glucose into the bloodstream, mitigating spikes that can be taxing over time. Protein can also assist with overeating and promote body fat loss, both of which are significant in keeping your blood sugar levels healthy.

If you're looking for simple gluten-free bread recipes, Plantiful Kitchen’s sesame loaf is an excellent choice that can help lower blood sugar after eating and provide a nourishing start to your day. That’s why we are using it in the recipe below! The recipe is specifically crafted to provide you with the tools you need for a balanced breakfast that will aide your blood sugar levels. Your complex carbohydrate—the sesame seed bread—also contains fiber and protein. We also have avocado—healthy fat, tomato—more fiber, and the quality protein of your choice—I chose grass-fed sausage from Teton Waters Ranch, which I am loving recently. Hope you enjoy!

Instructions:

1. Toast your slice of sesame bread to your desired level of crispiness.
2. While the bread is toasting, make your avocado spread. Mash the avocado, then add the lemon juice, salt, and pepper and mix.
3. Fry your sausage in a pan on medium heat until done.
4. Layer the avocado spread on your slice of toast. Top with the tomato, and then drizzle some EVOO. Garnish with fresh basil.
5. Eat your sausage on the side of your toast. I also added some fresh fruit on my plate for some added nutrients.

Plantiful Kitchen is truly one-of-a-kind with their thoughtful approach to nutrition. Their conscious acts to support health are greatly reflected in the quality of their ingredients.

-Hannah Heidel

Master’s Student of Holistic Nutrition Science @nourisheddgirl on all social platforms