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Nicole Moore Master Nutrition APD4 min read

A dietitian's guide to coping with Easter

It's Easter soon, and it’s this time of the year lots of my clients are petrified about how they're going to stay on their low carb journey to defeat their diabetes and regain their health.

From hot cross buns at the end of every supermarket aisle, to chocolate eggs being given as gifts, in waiting rooms, or in workplaces, it seems neearly impossible to avoid temptation.

So, I thought I’d share how I navigate Easter (and all the chocolate that comes with it!) to hopefully give you the tips and support you need to get through this indulgent day in one piece.

My Easter Breakfast

Firstly, it’s important to fuel your body with good food from the beginning, to give yourself the best chances of not overeating, or feeling so ravenous that you reach for a sugar hit to perk up.

And no, I don’t mean a brekkie of hot cross buns, because, do you know a traditional hot cross bun is not only super high in carbs, but will release 11 teaspoons of sugar into your blood stream? Ouch!

Having said that, I still want my family (and myself!) to enjoy this time and not demonise sweets, so I like to make something a little special for Easter breakfast, that’s still got that chocolatey hit, just without the sugar high.

I go for my low carb chocolate chip pancakes. Each pancake only has 3 grams of carb (less than one teaspoon of sugar) so even if you have 2 of them you are still ahead of the World Health Organisation's recommended 5 teaspoons of sugar per day.

Ingredients:

  • 4 eggs
  • ¾ cup of full cream milk
  • 2 ½ cups of almond flour
  • ¼ cup melted butter
  • 2 tsp of baking powder
  • 2 tsp vanilla essences
  • ¼ cup of Monk fruit sweetener
  • No added sugar chocolate chips

__Method: __

  1. Put all ingredients into a bowl and blend together until there are no lumps.
  2. Ladle this deliciousness into a hot pan and use butter for frying (plenty of butter - it's Easter!). Cook until they start to bubble.
  3. Sprinkle generous amounts of no added sugar chocolate chips on each pancake as they cook.
  4. Flip, cooking through
  5. Enjoy!

Easter Lunch

Now I don't know about you, but I usually sleep in for Easter which means my low carb chocolate chip pancakes for breakfast sometimes becomes more like lunch.

So, if this happens, lunch is generally very light.

I’ll generally lay out some nuts, full fat dips, low carb keto seed crackers, soft cheese, and a side of vegetable sticks like celery and cucumber to get us all through. It’s really low carb, but I still feel a bit indulgent.

Easter Dinner (my main meal)

Easter dinner this year is going to be a beautiful pork roast served with a side of steamed broccolini, braised red cabage and brussel sprouts sauteed in garlic and bacon.

Something to remember is the main meal should be all about protein, so another idea could be a delicious baked salmon served with a side of steamed greens with a salted butter sauce, or a roast leg of lamb, cauliflower cheese, and some steamed broccolini.

And since it’s Easter, I'll break out 85% dark chocolate and berries, or I put together a simple cheese platter like a wedge of Brie, berries and keto crackers! Don’t deprive yourself of sweets, just be mindful of which ones you’re having.

The Eater Chocolate Challenge

If you’re feeling like the temptation of chocolate might get the better of you (it happens!), I’m going to set you a little challenge.

Ask your family and friends not to buy you any. If they’re on board with what you’re doing, you’re unlikely to end up with high sugar treats that you do not wish to eat or be tempted by.

But if you do get given some chocolate eggs, just open them up on the day and share them around so you’re not taking them home, and having them sit around the house if you're the one hosting.

Having said that, I’m a firm believer that kids still need to enjoy Easter with a little bit of chocolate. For my own children, I put together a little Easter bag that usually contains more non-edible gifts like pyjamas and slippers, or a nice book to read.

I do add some chocolate, but I add what I call “hollow Chocolate”, chocolate with air inside! Hollow chocolate Easter bunnies and chocolate eggs contain less sugar, 5 teaspoons per 40g serve, compared to solid Easter egg chocolate which can have up to 10 teaspoons of sugar per 40g.

The key takeaways

I think it’s very important you still enjoy Easter, and you can do this by making healthy swaps for what is normally a very unhealthy time of the year.

Try my low carb chocolate chip pancakes, or a delicious pork roast dinner, and tasty nibbles such as platters of cheeses, keto crackers, and something a little sweet like 85% dark chocolate and berries.

How amazing does all that sound and yet it is still low carb!

From me, to you - Have a great low carb Easter!

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