sugar free breakfast recipe Archives

Açaí Basil Seed Breakfast Jar (Easy Vegan/Sugar-free Recipe)

This Açaí Basil Seed Breakfast Pot is a combinination of my two of my favourite breakfasts: an açaí bowl and a chia pudding (or basil seed pudding in this case). I love this breakfast combination because it’s packed with antioxidants, plant-protein, fibre, complex carbs and healthy fats, and of course it tastes delicious!

Chia seeds and basil seeds are very similar in both form and taste. They’re both hydrophilic seeds which means they’re able to rapidly absorb a large amount of water in a short time. But basil seeds have a slightly different nutrient profile than chia and for that reason are my go-to.

Basil seeds come from the holy basil plant and like chia seeds are considered to be a super food which means they deliver the maximum amount of nutrients with a minimum number of calories. They’re a great source of plant protein and are rich in omega 3 fatty acids which support heart health, healthy skin, hair, and nails. Basil seeds are high in fibre which is essential for healthy digestion and preventing blood sugar spikes. They’re a good source of iron, calcium, magnesium and vitamin K and have more potassium per serve than bananas!

These magickal little seeds are also rich in antioxidants (flavanoids and polyphenols) which give them some amazing anti-inflammatory properties. But my favourite thing about basil seeds is the unique combination of antioxidants, amino acids, vitamins and minerals that is thought to help stimulate collagen production in the skin so they keep your skin glowing from the inside out.

Basil Seed Acai Breakfast Pot - Swoon Food recipe

The other component to this breakfast jar is Açaí. I’ve talked about the amazing Açaí berry in this post How to Make a Low Sugar Super Antioxidant Açaí bowl. But to sum it up, açaí berries contain very little sugar and are absolutely packed with antioxidants. Antioxidants slow down the ageing process, lower cholesterol levels, improve circulation and help prevent disease.

To complete this super powered breakfast, top with a spoonful of your favourite yoghurt to add a serving of probiotics and sprinkle over some crunchy granola for a truly satisfying breakfast.

Açaí Basil Seed Breakfast Pot

Serves: 2
Prep time: 10 minutes

2 Tbsp basil seeds (or chia seeds)
1 cup plant milk
1 tsp vanilla extract or 1/4 tsp vanilla powder
2 packets/serves frozen Açaí
1/2 cup frozen mango
1/2 cup frozen blueberries
1/2 cup frozen raspberries
1 cup/250ml coconut water

To serve:
Coconut yoghurt
Crunchy granola

Make the basil seed pudding first by combing the seeds in a small bowl with the plant milk and vanilla. Optional to add a little sweetener such as pure maple syrup or honey. Stir well and set aside to allow to seeds to absorb the liquid.

Next make the açaí layer. Soften the frozen açaí first by placing the packets under hot tap or in a bowl of warm water until you can easily break the blocks into pieces. Removce from packets and combine with the mango, blueberries, raspberries and coconut water in a blender and blend until smooth.

Layer up your jars or serving bowls with the açaí and basil seed pudding, and top them off with a dollop of coconut yoghurt and sprinkle of crunchy granola and enjoy!

You can make these breakfast jars ahead of time as they will keep in. the fridge for a day or two, just leave the granola off until serving so that it stays nice and crunchy.

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Black Pepper Ketchup Beanz with Beetroot

There’s something about the name ‘black pepper ketchup’ that conjures up images of rustic cajun spices, flame grilled bbq’s and finger licking sauciness… luckily, these beans live up to their name!

While you probably won’t be eating them with your fingers, they do have that rustic cajun, saucy goodness, that might just tempt you to dip your finger in.

However, unlike traditional black pepper ketchup’s, this version is completely sugar free (woohoo!).

To be frank, you don’t actually need to add sugar to make a good ketchup. Tomatoes have ample sweetness on their own, especially if they’re picked when juicy and ripe.

But to ensure these black beanz have a truely “authentic” ketchup flavour, aka sweet and spicy, I added some natural sweetness by way of grated beetroot, which also gives these beanz a beautiful vibrant hue.

Smoked paprika and apple cider vinegar round off the ketchup flavour, and I’ve given a range of quantities for the black pepper so you can adjust to your taste. Likewise with the chilli, it’s completely optional for those who like it extra spicy!

To serve, pile these saucy black pepper ketchup beanz on top of your favourite toast or crusty bread, and serve with a side of baby spinach for extra goodness. Alternatively, for a completely sugar/carb free option, pile them up on top of a bed of spinach instead.

When should you eat these saucy beanz….? That’s entirely up to you! They’re delicious for breakfast, lunch or dinner, and make fantastic leftovers the next day. Enjoy!

Black Pepper Ketchup Black Beans with Beetroot

Makes: 2 to 3 servings
Prep time: 10 minutes Cook time: 20-30 minutes

2 Tbsp avocado, macadamia or coconut oil
1 red onion
1 red capsicum
6 cloves garlic
70g tomato paste (1 heaped Tbsp)
1 can chopped tomatoes
1 cup grated fresh beetroot
1 Tbsp smoked paprika
1 tsp chilli powder (optional)
1 to 2 tsp freshly ground black pepper (to taste)
1/2 tsp pink Himalayan salt
1/4 cup apple cider vinegar
1 can black beans

To serve:
2 large handfuls baby spinach
crusty bread or paleo toast

Prep ahead by peeling and grating the beetroot and chop the onion finely.

Heat the oil in a large fry pan on medium heat, add the onion to the pan and stir occasionally to avoid sticking. While the onion is cooking, deseed and chop the capsicum into cubes, then add to the pan. Crush the garlic and add to the pan, stirring well to combine. Add the tomato paste and stir to combine.

By now the onion and capsicum should have softened and be cooking away nicely. If need be, add a little water to the pan to loosen any juices from the bottom and turn the heat down to a simmer.

Add the beetroot, tinned tomatoes, paprika, chilli (if using), pepper and salt, stir well to combine, then add the apple cider vinegar.

Drain and rinse the black beans and add to the pan. Because the beans have already been cooked you just need them to heat through. You should have a very vibrant red, saucy mixture. If it’s looking too thick at any stage simply add a little water, and if it’s looking way to watery just leave it to simmer a little longer.

Serve these black pepper ketchup beans on top of toast, in a bowl with a side of crusty or for a carb free option, serve them on a bed of baby spinach.

Black Pepper Ketchup Black Beans with Beetroot

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Vanilla Ginger Rhubarb – How To Cook Rhubarb Without Sugar

Softly Stewed Vanilla Ginger Rhubarb

The Rhubarb Pie Bargain

During rhubarb season when we were growing up, my Dad would proudly bring in a freshly cut bunch of rhubarb and announce he had a bargain to make. The bargain generally went: if he stewed the rhubarb then I would make it into a rhubarb and apple pie. He knew that I loved cooking so it was a bargain I’d happily make, especially as it meant we all got rhubarb pie for dessert!

Dad used to cook the rhubarb with a couple of spoonfuls of brown sugar as that was just the way it was done. Rhubarb has a naturally tart flavour so the addition of sugar made a delicious sweet and sour combination which lent itself perfectly to a sweet rhubarb pie. However, you don’t necessarily have to cook with rhubarb with a heap of sugar in order for it to taste good.

Softly Stewed Vanilla Ginger Rhubarb

How To Cook Rhubarb Without Sugar

Because rhubarb is mainly used for desserts it’s often mistaken to be a fruit. But it is in fact a perennial vegetable which is quite easy to grow. Rhubarb comes in both red and green varieties, so if you see green stalks in the store it’s likely they’re the green variety rather than being picked too early.

Rhubarb contains very little natural sugars so it’s a great choice for anyone on a low carb or sugar free diet, provided you don’t laden it up with sugar while cooking. Contrary to tradition, unsweetened rhubarb is quite delicious, especially when combined with something naturally sweet and creamy like unsweetened coconut yoghurt.

Another way to naturally sweeten rhubarb while cooking is with the addition of sweet spices, which brings me to this recipe for softly stewed vanilla ginger rhubarb. There are no added sugars or sweeteners in this rhubarb recipe, just sweet vanilla and warming ginger. These two spices crombine beautifully with rhubarbs tangy flavour and bring out it’s natural sweetness. While you can eat this stewed rhubarb on it’s own, it’s even better when swirled through some creamy yoghurt or dolloped on top of cereal, porridge, chia pudding or fresh fruits.

Serving Ideas For Vanilla Ginger Rhubarb

Of course, if you make this softly stewed rhubarb recipe and decide it’s far too tart for your liking, feel free to add a little sweetener of your choice. To keep it sugar free you could use a little stevia, for a low fructose option you could use either rice syrup or coconut nectar, or if you’re a honey fan a little raw honey combines beautifully with the ginger and vanilla.

I enjoy this spiced rhubarb compote piled onto a plate with my activated coconut and blackcurrant granola, unsweetened coconut yoghurt, a sprinkling of superfood powder and edible flowers. But the possibilities are endless. You could add it to a smoothie, stir it through coconut yoghurt to create a mousse-like dessert, use as a topping on pancakes or even savoury fritters!

Softly Stewed Vanilla Ginger Rhubarb

Makes: 1 jar full, approximately 8 serves
Prep time: 15 minutes Cook time: 10 minutes

1 bunch rhubarb (approximately 500g)
5cm piece fresh ginger, finely grated
1 tsp vanilla powder
1/2 cup water

Wash the rhubarb well and chop into pieces approximately 3cm long, or as desired.

Place rhubarb in a saucepan with remaining ingredients over medium heat and bring to the boil. As soon as the mixture is boiling turn it down to a simmer and cook for 5 minutes, or until the rhubarb pieces are cooked through but still hold their shape.

Turn off the heat and leave to cool. Transfer the poached rhubarb mixture to a glass jar (or storage container of your choice) and place in the fridge to chill.

To serve, spoon the rhubarb into a bowl, top with coconut yoghurt, granola or anything that takes your fancy! To make rhubarb yoghurt, simply fold a couple of spoonfuls of poached rhubarb through plain coconut yogurt.

Vanilla ginger rhubarb will keep up to 5 days in a sealed container in the fridge, or 2 months in the freezer.