One of my favorite things about the weekends is making pancakes or waffles. Being a family that’s mostly gluten-free and lower glycemic, these breakfasts are not done every day and being what some have called “a little kitchen witch”, I’m sure to use every opportunity to add extra protein, healthy fats, and other superfoods so that every bite is functional to the body in some way. It’s pretty fun to experiment with different types of flours and this past month I’ve been a bit obsessed with hazelnut. I enjoy mixing things up once in awhile and it’s great for the body to get lots of variety. These Gluten-free Hazlenut Protein Waffles came about one morning when I got sick of almond and coconut flour and I wanted something different.

Why i hate most breakfast foods: It’s all about blood sugar

Oh the typical American breakfast (aside from eggs)...cereal, waffles, fruit juices, breakfast potatoes, pancakes, toast, muffins…. can cause pretty sad side effects. (yes, even that dark colored, low cal bread).

According to the latest research, eating diets with good quality fats and protein (along with veggies of course) prevents, and can even reverse diabetes, while eating foods high in sugar and refined carbohydrates (what many call breakfast in the USA) is closely linked to type 2 diabetes. Children are not an exception here. In fact diabetes in kids is on the rise. According to the CDC (center for disease control) “29.1 million people are living with diagnosed or undiagnosed diabetes, and about 208,000 people younger than 20 years are living with diagnosed diabetes in the United States. “

Here’s what happens when we eat starchy carbohydrates, processed grains, and basically the foods I mentioned above…

Each time we eat, our blood sugar naturally slides up and down, and the RATE AT WHICH IT FLUCTUATES on a consistent basis can make or break our health. If we eat a naked carb (carbohydrate by itself)....let’s say a piece of fruit or bread….the blood sugar comes way up (well over 100) and quickly comes back down, usually within the hour. And the sharper the rise….the lower the fall. If these blood sugar spikes continue over a longer periods of time, we develop what’s called insulin resistance . Since its insulin’s job to deliver sugar from the bloodstream into the cells, it basically says, “hold up, I’m kinda sick of doing this over and over again.” This causes a cascade of symptoms affecting mood, energy levels, and stress levels (the stress hormone cortisol is also closely linked with insulin) and long term it can develop into type 2 diabetes.

But when you add the fat….(and eat less refined carbs to begin with).

We stabilize blood sugar since the fat slows down the release of glucose into the bloodstream. This lowers inflammation in the body, helps with appetite stability, hormone balance, and even the stress response since….did I mention that insulin and cortisol are very much connected?

Ok back to breakfast.

In the years I’ve been seeing nutrition clients (close to 20 yikes), I’ve noticed an interesting little trend in that eating outside the house for breakfast seemed to be a bigger culprit for weight gain than eating out for dinner. This is where we’d put our thinking caps on and during our session I’d suggest about 15 different forms of eggs, or a full fat yogurt parfait, or “how about some leftovers from the night before?” If I am met with a blank stare, …”ok what if we start adding more protein and fat to your mostly carbohydrate breakfast?” Ahhhhh suddenly the lights go ON. Though I’m normally against making a food into something it’s not…(sorry keto doughnut….i’m not really sure what you are ) why not add real foods to boost fat and protein and add a few superfoods while we’re at it? This is where real pasture-raised protein powder or collagen come in along with coconut oil, real eggs (with the yolks) and manuka honey.

Protein powders

Protein is excellent support for the immune system, muscle growth & repair, and aids with the production of enzymes and hormones. It’s also a good friend to our metabolism. Protein powders should be naturally-derived, whole food based and pasture-raised (if consuming a whey protein). They should not contain isolates, sucralose, or any artificial colors or stabilizers.

And because about 75 people a day ask me this very question...here you go!

A few of my favorite brands are Tera’s whey, (check out my product review on Tera’s whey here) , Raw Organic Whey, Naked Whey, and Naturally Nourished. All grass-fed, non-denatured, with no artificial junk. If you’re avoiding whey, Nutiva’s plant- based hemp protein, Seeking Health, and Sun Warrior vegan proteins are very clean. Another new fav is the pastured whey protein from Wild Foods. (nutriyogi12 for 12% off)

Eggs

Go for pasture-raised eggs always. This means they’re higher in omega 3 fats and contain choline, b12 and more vitamin D! Look for eggs at your local farmer’s market whenever possible.

Manuka Honey

A glorious little New Zeland honey that comes from the bees that pollinate the Manuka plant. It has tremendous antimicrobial and antibacterial properties making it a favorite for full body healing. It’s been used for allergies, digestive issues, sleep disorders, and even dental health (This makes my skin crawl much less when Tommy bites into a manuka honey pop). It also carries a host of B vitamins and minerals. Our favorite brand is Wedderspoon since it’s raw, unpasteurized, and contains no pesticides.

Grain Free Hazlenut Protein Pancakes

the dry…
1/2cup hazelnut flour
1/2 cup coconut flour
1/2 tsp salt
1 tsp baking powder
1 large scoop vanilla protein powder

the wet…
1/4 cup coconut oil (melted)
1.5-2 cups nut milk of choice
1/2 tsp vanilla
2 large eggs
1 tsp manuka honey (extra for drizzle)

Coconut oil or avocado oil spray for waffle iron if needed

In medium bowl, combine first 5 ingredients. Set aside. In second bowl, combine next 5 ingredients (the wet ones). Gently fold the dry ingredients into the wet. Prepare waffle iron and cook waffles according to instructions.

Warm 1 Tbsp honey and drizzle on top.

Serve with fresh fruit and a protein

Disclaimer: This post includes affiliate links and products sold on this site including but not limited to nutritional supplements, ebooks, programs etc. which generate a tiny profit as the primary income of my blog at no additional cost to you. The greatest wealth is health so thanks for contributing!

http://www.kirklandreporter.com/life/potatoes-named-a-major-culprit-for-weight-gain-healthy-living/ http://healthlibrary.sierra-view.com/RelatedItems/88,p10925
https://drhyman.com/blog/2013/11/26/fat-make-fat/
https://www.webmd.com/diabetes/type-2-diabetes-guide/type-2-diabetes-in-children#1 https://www.nih.gov/news-events/news-releases/rates-new-diagnosed-cases-type-1-type-2-diabetes-rise-among-children-teens
https://www.healthline.com/nutrition/blood-sugar-spikes
https://drhyman.com/blog/2015/01/08/food-bites-dr-hyman-kind-protein-powder-recommend/ https://foodbabe.com/the-healthiest-protein-powders-on-the-market/ https://www.alimillerrd.com/product/naturally-nourished-grassfed-whey-protein/ https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein