A leisurely Sunday brunch designed for T1D: oat flour pancakes topped with fresh berries, soft-boiled eggs with creamy avocado slices, and a Greek yogurt parfait with mixed berries and a drizzle of honey. Balanced macros with protein, healthy fats, and moderate-GI carbs to start the day with stable blood sugar.
Bring a large pot of water to a boil for the soft-boiled eggs. Once boiling, gently lower 8 eggs in and cook for exactly 7 minutes. Transfer immediately to a bowl of ice water to stop cooking. Peel when cool enough to handle.
While the eggs cook, make the pancake batter: in a bowl, whisk together oat flour, baking powder, and a pinch of salt. In a separate bowl, whisk 2 eggs, milk, and vanilla extract. Combine wet and dry ingredients and stir until just smooth — do not over-mix. Let rest 5 minutes.
Heat a non-stick pan over medium heat. Add a small amount of butter or coconut oil. Pour approximately 60ml (¼ cup) of batter per pancake. Cook 2–3 minutes until bubbles form on the surface, then flip and cook 1–2 minutes more. Keep warm in a low oven (100°C/210°F).
Halve the avocados, remove the pits, and scoop out the flesh in thin slices. Drizzle with lemon juice and sprinkle with flaky sea salt to prevent browning.
For the yogurt parfaits: divide the Greek yogurt evenly into 4 glasses or bowls (150g per person). Top each with 50g of mixed berries. Drizzle 1 tsp of honey over each parfait.
Plate the pancakes (2 per person) and top with the remaining 150g of fresh berries (roughly 37g per person). Serve the soft-boiled eggs halved or whole alongside the avocado slices.
Bring everything to the table together for a relaxed, family-style brunch.
Carbs come from moderate-GI sources (oat flour GI ~55, berries, a touch of honey) — use your usual dosing method agreed with your care team to dose precisely before eating. The eggs and avocado significantly slow carb absorption, so anticipate a gentler, delayed blood sugar rise; monitor your levels 2 hours post-meal. Log each component separately in your food journal for accurate carb tracking.
