Do you not feel like bread or do you want to eat less bread? These six bread substitutes contain everything you need. And it's delicious too.
Eggs contain many essential proteins, including iodine, a mineral that you normally get from bread. Make a large omelette, possibly filled with some vegetables (for example mushrooms, tomato or bell pepper). With this protein-rich breakfast you are full longer, you burn more fat and your blood sugar level remains stable, so you have less cravings for sweets.
Read also: '5 ways to bake banana bread even better'
Do you like breakfast or lunch with something sweet? Then make healthy pancakes, for example by mixing two eggs and a mashed banana for a deliciously sweet and fibre-rich batter. Serve with some fruit and you have a protein-rich bread replacement for a lazy Sunday. If you want something firmer, you can also make regular grain pancakes – but replace the wheat flour with gluten-free buckwheat or chickpea flour.
Soup with lots of vegetables is ideal as a bread replacement because of the many fibers it contains. They make you feel full for a long time. Another advantage:it is ready in no time and you can easily take it with you to work. For example, make a large pot of soup at the weekend, which you freeze in small portions (in containers or freezer bags).
Yummy:Recipe for Italian vegetable soup with mushrooms and white beans
You really need the fiber in the vegetables if you eat less bread. Choose dark green leafy vegetables such as spinach, kale or arugula:these are real vitamin and mineral bombs. Don't you feel full with a salad? Then add some legumes (such as chickpeas, lentils or black beans), because they contain a lot of protein. You can also add a handful of (unsalted) nuts because of the healthy (unsaturated) fats and vitamins. Note that nuts are high in calories. So if you eat less bread because you want to lose weight, don't take too much. This also applies to the dressing.
Variety is the magic word for this breakfast to get a lot of different nutrients. So make oatmeal porridge one morning, opt for quinoa flakes or buckwheat the next day and a healthy rice porridge the next day. Also alternate with the toppings:nuts, raisins, coconut, different types of fruit… The possibilities are endless. Keep in mind:if you want to cut down on bread to get fewer carbohydrates, these alternatives are not a very good choice. All grains still contain a lot of carbohydrates.
If you like your daily snacks, but you don't want to eat wheat bread, rye bread is a healthy alternative. Friesian rye bread contains more fiber and less carbohydrates than whole wheat bread, but it does contain a little more sugar. In addition, your blood sugar level remains more stable and rye saturates better. Germ bread, made from the sprouts of various grains and legumes, is also a good bread substitute. It contains many good nutrients and much less gluten. There is also, of course, the crackers, toast and rice cakes section. Here goes:look closely at the label, because many of these options are much unhealthier than a whole-wheat sandwich.
Read also:does bread make you fat?
This article appeared in Santé | Text:Annemiek de Gier
