sugar free

No Fuss Breakfast Topper

Gluten free. Nut free. Refined-sugar free.

My main advice to patients about choosing a healthy breakfast is to pick or create something low in sugar, high in fibre, with adequate protein and loaded with healthy fats.

The typical go to is eggs and veggies. But not everyone has the time for a cooked breakfast each day. Eggs can get boring after a while and some can’t eat them due to an allergy. Likewise with nuts, which also features regularly in my breakfast recommendations.

almonds-close-up-herbs-971080.jpg

So I have been inspired to create a recipe that is super convenient for busy folk, ticks all the macronutrient requirements and is suitable for those who have food allergies and intolerances. Say hello to my omega-packed, protein dense seed blend, which can be made in bulk and conveniently added to fruits in the morning for a kick-arse breakfast.

You could purchase a pre-made one from the health food store, or you could make your own and save a tonne of money. Plus, this way, you can be guaranteed you aren’t consuming sneaky added sugars, which is in almost ALL pre-made nut and seed breakfast blends.  

I recommend visiting your local bulk food store to purchase the appropriate quantities of each of the ingredients below. A batch should be made fresh every 2-4 weeks to minimise damage to the oil rich seeds and prevent eating stale puffs (yuck!)


Recipe

Makes 10-20 serves

Appropriate serving size is ¼ - ½ cup

For the batch above, I used raisins and puffed quinoa.

For the batch above, I used raisins and puffed quinoa.

Combine the following:                                                                      

¼ cup chia seeds

¼ cup hemp seeds (optional)

½ cup pumpkin seeds

½ cup sunflower seeds

½ cup linseeds

½ cup raisins or dried cranberries. Omit for a completely sugar free option.

1 cup buckwheat kernals

1 cup puffed quinoa, millet or amaranth

 

Store in an airtight container in a cool place.


By Naturopath Lucy Mason