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egg banana scramble

Spiced egg banana scramble

This spiced egg banana scramble recipe is a great experiment to try if you’ve previously loved your porridge with banana for many years but find yourself craving sugar or carbohydrates mid morning as a result (as I know I used to find).

It’s basically like the higher protein version that will keep you satiated and full for three times longer.

Although a banana is a higher fructose fruit, you actually only need 1/2 of one in this recipe and the high protein and fat content slows the release on your body. The spices bring out the natural little sweetness perfectly.

spiced egg banana scramble

Whilst I generally like savoury breakfast, there are times I fancy something naturally sweetened and this refined  sugar-free spiced egg and banana scramble is one my favourites.

It’s also ridiculously easy to do quickly in the microwave – in a very similar way to making quick porridge, so you can’t use that ‘no time for eggs’ excuse!

If you are a die porridge fan, you might want to check out my post on low sugar porridge toppings.

Anyway, here’s the recipe…

Spiced egg banana scramble

Makes 1 portion

spiced egg banana scramble

Ingredients

  • 2 eggs
  • 1/2 a banana
  • 1/2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1 tbls milk of your choice
  • Small knob of butter or 1 tsp coconut oil (unless microwave cooking)
  • Mixed seeds, almond butter, chia seeds, walnuts or natural yoghurt to top

Method

  • Mash up the banana into a bowl and whisk the eggs in a separate bowl
  • Blend together so they become one mixture (it’s ok if a bit lumpy!)
  • Add the cinnamon & nutmeg
  • Scramble in a pan with your fat of choice OR
  • Cook for 30 second intervals in the microwave, stirring between each until cooked (usually it takes three but depends on the size of your eggs)
  • If it feels a bit dry to each, add the tablespoon of milk
  • Top with your toppings of choice – nut butter, seeds, yoghurt etc.

spiced egg banana scramble

As a final note, with the nutmeg addition this recipe really reminds me of bread and butter pudding (one of my old time dessert favourites!). So you could even use it as a healthier pudding substitute too if you wanted.

If you do cook in the microwave, make sure you add some seeds or nuts so that you have that healthy fat to make it a nicely balanced meal.

What do you think of this recipe? Going to give it a go? Let me know if it keeps you going longer than standard porridge with banana.

ugar-free-porridge-toppings

How to lower the sugar in your porridge toppings

Has porridge been the healthy staple in your diet for some time? It’s quick and easy in the morning, feels filling and hits the spot. However, recently you’ve been concerned about sugar toppings and wondering what your options are.

Your search ends here, in this article I will talk you through how to lower the sugar content of your porridge and give you a ton of ideas to try.

Porridge as a healthy breakfast

First up, I need to say something about porridge as a breakfast. Yes, porridge oats are slower releasing carbohydrate and have nutritional benefit, but be aware a bowl of porridge is a carbohydrate heavy (& based breakfast).

Now before you say I’m anti-carb, I’m really not as I don’t buy into any one way of eating (just less sugar) and I still have porridge from time to time these days myself.

However, there is a strong case for you to get a decent amount of protein in your breakfast and some healthy fat – namely that it will provide a longer, steady realising form of energy that will keep you fuller for longer and reduce your carbohydrate (and thus sugar) cravings throughout the rest of the day.

It’s one of the reasons why I recommend egg-based breakfasts as the norm, and porridge as the more occasional one to mix it up.

Anyway, we’re talking porridge here, so how can you beef up the protein and fat when you are having it?

  • Really consider adding a decent portion of nuts and seeds to your porridge – pumpkin and sunflower seeds are two of my favourites but any nut works.
  • Nut butter – almond and hazlenut are delicious on porridge but peanut and cashew are also good options
  • Blend your porridge with flaxseed powder or chia seed to up the protein and fat whilst also getting some serious nutritional benefit
  • Experiment with quinoa porridge which is a higher protein grain than standard oats
  • Add a dollop of high protein yoghurt to your porridge after cooking
  • Add teaspoon of coconut oil for the healthy fat element

I would recommend you add at least one of the above (& even two) to whatever else you have on your porridge to make it more of a balanced slow releasing meal.

Interestingly, I find these days, that if I eat plain porridge without a fat-protein element I can really really tell the difference in how hungry I feel later and what is going on with my blood sugar. When you’re testing out different porridge toppings, do make a note of how you feel so you can learn about what your body responds the best to

Common porridge toppings

Ok moving onto the lowdown on some popular porridge toppings from a sugar perspective…

Honey & cinnamon

I very often get asked about this one. Honey is about 35% fructose and is usually processed. What about the nutritional benefit of honey? Well, most supermarket bought brands don’t have any because of it’s processing so don’t go justifying it with that. Manuka or raw honey is the best to go for here, but I’d recommend using something lower in fructose like brown rice syrup or barley malt extract.

However, good news on the cinnamon – it’s great for sugar cravings and super flavoursome, so keep adding to your morning bowl in abundance! Try some nutmeg too.

Golden syrup

Extremely sugary (doh!!). It used to be my all time favourite so I do understand. If you’re hooked on this, try to wean yourself away. I did in a progressive way going from golden syrup, to honey, to a teaspoon of jam and then to fresh berries. You may need to mourn it a little but when you’re tastebuds are re-adjusted to sweetness you will probably be able to suffice with 1/10th of the portion you used to (that is if you do want to occasionally treat yourself to the golden syrup flavour once in a while).

ugar-free-porridge-toppings

Blueberries and raspberries (or other fruit)

 

These are probably my strongest recommendations when it comes to porridge toppings to add some natural sweetness without too much of a fructose hit. Raspberries are particularly low in fructose and both of these are packed with nutritional benefit. You can also keep them frozen and too your porridge whilst cooking for the ultimate convenience.

In general, natural whole fruit is one of the best ways to sweeten your porridge. However I’d refrain from dried fruit (raisins, dates etc.) which are a concentrated source of sugar.

Banana

One of the classics here and based on where you are with sugar cravings, I’d say to air this one with caution for a period of time whilst you recalibrate your tastebuds and experiment with lower sugar porridge toppings. Like the porridge oats, bananas are high glycemic index – meaning they release energy into your blood stream quickly. They’re also quite a bit higher in fructose than many other fruits. If you do really love your banana, seek to have maybe half of one and freeze the rest – and make sure you add the protein-fat element to slow the energy release down.

Coconut stuff

Desiccated coconut and coconut flakes are a superb low sugar addition that I highly recommend in lower sugar life transition. They have a natural sweetness that is low in fructose plus are a great source of protein, fat and other nutrients. Try on top of some natural yoghurt with some seeds.

What are your favourite porridge toppings? Comment below if you’ve got questions about ones I haven’t mentioned and I’ll happily answer.