Friday food: no-sugar added breakfast

Seeking a quick, nutritious no-sugar breakfast? The usual grab and go options — breakfast bars, Horlicks, cereal , smoothies, juice— are off the list for No Sugar November.

Healthier options that you can prep days ahead:

1. Boiled eggs. Cook in advance so you can peel and eat for breakfast or any time. Almost effortless, even if you aren’t the cooking type.
2. Stick salad. Cut up vegetables like cucumber, capsicum, carrot, and cabbage hold well in the fridge. Portion veg sticks into daily containers, add Sapna’s quark dip, and nibble while you get ready for work.
3. Frittata muffins. Whip together egg, cheese, herbs, and a mince of vegetables or meats and bake in muffin cups. Our egg and cheese soufflé recipe will get you started with a recipe.
4. Chia seed yogurt pudding. Everyone’s favorite dessert also makes a good breakfast. Mix plain yogurt and chia seeds in a 1:6 ratio and let it set overnight. In the morning, spoon some into a bowl and top with nuts, seeds, or fresh fruit.
5. Wraps. Make a quick, frugal breakfast sandwich with leftover chapati, curry gravy and a scrambled egg. They keep in the freezer for up to a month and reheat in the microwave in about three minutes.

What are your favorite make-ahead breakfasts that keep sugar at bay? Share your ideas on the #kilter channel on Friends of HasGeek Slack and on our Kilter WhatsApp group.

Kilter is HasGeek’s space for reasoned debate on how your body actually works, and how you can find your own path to good health via better nutrition, fitness and habits. Find us on Facebook, Twitter, and Slack.