We’ve all heard the mantra: “Breakfast is the most important meal of the day!”
Whether you’re a breakfast eater or late morning snacker — trust your body and eat when you’re hungry — however, make sure your first meal of the day contains protein and/or fiber.
Starting the day with protein and/or fiber will help balance blood sugar levels — and as those of us with type 1 diabetes know all too well — this is key for enjoying clear focus, energy and a good mood.
My type 1 diabetes patients love this quick and easy muffin and I’m confident you will too!
Dr. Jody’s Super, Fiber-Rich, Low-Carb, Quick & Easy Flax Muffin Recipe
Instructions:
Put these dry ingredients into a standard-size coffee cup:
- 1/4 cup ground flax seeds
- 1 tsp cinnamon
- 1/2 tsp baking powder
…Stir together
Then add:
- 1–3 tsps melted butter or coconut oil (the more, the creamier)
- 1 tsp vanilla extract
- 1 egg
- stevia or xylitol for sweetness to your liking
… Mix all ingredients together
Optional extra ingredients (trying all is highly recommended!):
- a few chocolate chips
- a few dabs of peanut butter
- a few blueberries or chopped strawberries
- a few, small banana chunks (making it super creamy & delicious)
- chopped nuts
- lemon zest or lemon juice
Cook in microwave for at least 40 seconds, maybe up to 60 seconds. All microwave settings vary so experiment with the timing until it comes out just right. Be sure not to overcook it or else it will become much too dry.
If you prefer to not use a microwave, cook in an oven or toaster oven at 425 for 7–12 minutes.
Due to very high fiber content, be sure to drink 8 oz water, tea or fluids with the muffin.
Flavor Variations to Change it Up!
- Mocha Muffin — add a tablespoon of raw cacao/unsweetened chocolate powder and a spoonful of ground coffee
- Zucchini Bread Muffin — add shredded zucchini
- Carrot Cake Muffin — add shredded carrots & a few raisins and top w/ whipped cream cheese
Breakfast Mistakes to Avoid:
Avoid eating a bowl of cereal or sugary granola, a carb-laden bagel, sugar-packed yogurt, too much fruit or juice, a large mocha, a sugar-laden pastry, etc.
Your blood sugar levels will be a mess and you’ll end up on a roller coaster of falling energy, mood swings, an inability to focus and above all else — no positive nutrients for your health!
Want support on how to get an A1c below 6.5%? Dr. Jody offers private calls, online courses, and a monthly education program called The T1D CREW. Go to: www.DrJodyND.com.
