Strawberry Rose French Toast
how I eat sweet treats without spiking my blood sugar!
I feel very strongly that this is one of the best french toasts ever, but that’s just my humble opinion. Some people aren’t as fussy as me and definitely prefer a more simple style of french toast with just a classic maple syrup. I respect that - do you boo! But personally I get bored quite easily and need to keep things new and inspiring in the kitchen. You can certainly do your own thing when it comes to the toppings and just use this recipe for your base.
If I were to do a pop up or if I had my own little brooklyn cafe, I’d probably try out a few different combinations like:
Lemon Curd and Blackberry Jam
Whipped Ricotta and Fig Puree
Baklava Inspired with Pistachio and Honey Syrup
I may actually test these out for a few upcoming gigs and retreats I have booked for this summer. Let me know which combo you would try, or alternatively if you have any fun ideas/combinations!
I know french toast isn’t necessarily rocket science but where people tend to mess up is choosing the bread. The only acceptable alternative to Challah is Brioche, but it MUST be thick. So many places serve thin and flimsy french toast which just feels lazy to me. That’s why I prefer to just cook at home lollll, I’m less likely to be disappointed if I just do it myself. Plus I can make all the adjustments I want in order to make it fit my health goals.
I talked a bit about this in my video, but in an effort to make this a bit more blood sugar friendly I did two extremely helpful things.
I decided to swap whipped cream for unsweetened greek yogurt.
And most importantly, I ate a protein forward savory breakfast before the french toast. I kept it rather small but prioritized getting a proper serving of fiber + protein before eating any sugar/carbs.
Our breakfast consisted of 3 eggs (protein) and a small side salad (fiber). I didn’t add any fat because the french toast had plenty. I waited a bit since I was quite full, and then once the french toast was ready I had one slice. I checked in with myself after the first slice and realized I had no need for a second, even though it was absolutely delicious. My boyfriend had 2 slices, and we saved the rest in a storage container in the fridge and ate them the next day! (They held up really well, we ate the top pieces covered in toppings first that way they wouldn’t turn soggy in the fridge)
In my younger years this way of thinking would have NEVER crossed my mind. I never thought twice about ordering a pastry for breakfast, and I would often eat WAY passed the feeling of being full. In fact I probably ate a cream cheese bagel every single morning for the first 18 years of my life. Thankfully I haven’t been diagnosed with diabetes but I know that if I didn’t start making certain lifestyle and diet changes I would certainly be on track to develop it later on in life.
But aside from diabetes, blood sugar dysregulation is one of the most overlooked symptoms involved in many modern illnesses. Having irregular blood sugar levels can drastically affect your mental health causing mood swings, anger and irritability, anxiety and even depression. A lot of what is classified as ‘PMS’ and ‘hormonal imbalances’ is actually due to blood sugar imbalances! The problem is not enough people are educated to understand what blood sugar spikes and drops feel like in their body, and oftentimes, people don’t realize what’s happening until it’s too late.
One of the most common symptoms is feeling extremely heavy and lethargic after eating a large meal, this is often referred to as the “itis” in the black community. Sadly it comes from an extremely racist origin.
Usually we tend to feel this way after eating something fried, greasy, heavy and loaded with carbohydrates. And when I think about it those types of foods are the most prominent in Black American cultures. Lot’s of fried chicken, mac and cheese, breads and doughs with very little emphasis on fresh vegetables. It’s no wonder we are the highest at risk for developing diabetes!
For me, eating a bagel first thing in the morning can trigger this feeling, or even something as simple as plain oatmeal and fruit. The key to eating these foods is how you “dress them up”. My rule of thumb is to aim for a meal rich in:
Fiber
Protein
Healthy Fats
For example if I’m going to have a bowl of oatmeal, I absolutely MUST add a hefty serving of fiber and protein to it. That can be greek yogurt, protein powder or even egg whites. I usually opt for chia seeds, hemp seeds, and flax seeds for fiber. I’m not talking a little sprinkle with your hands either. Aim for at least 10-15g of fiber. I try to pick fruits that have a lower glycemic index like apples, pears, and blueberries. Finally, adding in a healthy fat like grass fed butter, raw nuts, and nut butters also help to keep blood sugar levels stable. Keep in mind greek yogurt and hemp seeds are quite rich in protein and fat so you wouldn’t need more than that in one serving!
Ingredients: