Fire up your engine with this healthy breakfast! If you want something to nourish your body, recharge your brain, speed up your metabolism and sustain you right through the morning then try this simple breakfast meal!
Serves 4
Preparation time: 10 minutes
Cooking time: 15 minutes
75 g (21⁄2 oz/3⁄4 cup) rolled oats
100 g (31⁄2 oz/3⁄4 cup) rolled barley
50 g (13⁄4 oz/1⁄4 cup) roasted buckwheat
125 ml (4 fl oz/1⁄2 cup) low fat milk, light soy milk
or water
30 g (1 oz/1⁄4 cup) walnut pieces, chopped
2 tablespoons linseeds (flaxseeds)
2 tablespoons sunflower seeds
200 g (7 oz/1 cup) fresh or frozen mixed berries
low fat vanilla or soy yoghurt, to serve
1. Place the oats, barley and buckwheat in a medium-sized saucepan with 750 ml (24 fl oz/ 3 cups) water. Bring to the boil, then reduce the heat and simmer, stirring frequently, for 5 minutes or until creamy. Remove from heat and stir in the milk, walnuts, linseeds and sunflower seeds.
2. Place the berries in a small saucepan and gently heat until warmed and softened.
3. Spoon the porridge evenly into 4 bowls and served topped with a dollop of berry compote and a spoonful of yoghurt.
1525 kJ (363 Cal), 14 g fat (saturated 1 g),
5 g fibre, 10 g protein, 44 g carbohydrate
Learn more about Low GI Foods:
http://www.glycemicindex.com/
http://www.gisymbol.com.au/
The Low GI Vegetarian Cookbook by Prof Jennie Brand-Miller, Kaye Foster-Powell and Kate Marsh with Philippa Sandall Copyright Hachette Australia 2006
Reproduced with the kind permission of Hachette Australia.
Photography Copyright Ian Hofstetter
Purchase Low GI Cookbook
