Becky, one of our type 2 diabetes Peer Mentors, is back with another delicious, diabetes friendly recipe! This time, she’s got your breakfast covered.
‘I love the crunch of granola sprinkled over yoghurt, but the pre-made product is expensive and too high in sugar and carbs. I use Hemp Hearts instead of oats – they’re high in protein and fibre and give the right texture.
I adore peanut butter and use a good quality one, to avoid added sugars and oils. Set honey works well as it helps the granola stay firm and cluster-y when cooled, and the vanilla and orange flavours help to boost the impression of sweetness. You can leave these out or try your own flavours (just check the sugar content of any addition).’
Equipment: A large non-stick frying pan
Butter (salted or unsalted) – 20g
Coconut oil – 50g
Peanut butter (crunchy or smooth) – 110g
Honey (set) – 40g
Hemp hearts (also called shelled hemp seeds) – 110g
Flax seeds (Linseeds) – 25g
Chia seeds – 15g
Almonds (flaked or whole – roughly chopped) – 60g
Coconut flakes (raw or toasted) – 125g
Himalayan or Sea Salt
Vanilla essence (optional)
Orange extract (optional)
Calories per 30g serving – 165
Carbs – 4.1g
Fat – 14.2g
Protein – 5.1g
Melt the butter in the pan on a fairly low heat.
Add the hemp hearts and stir gently for a few minutes. If using raw coconut flakes, add these now, along with the almonds, flax seeds and chia seeds.
Add the coconut oil, peanut butter and honey and continue to stir until the coconut flakes are toasted and the wet ingredients are thoroughly mixed and melted. If using toasted coconut flakes, leave these out and stir everything else for a few minutes, and then add them and stir until they are a little deeper in colour. Be careful not to burn them.
Add a pinch of salt, and a splash each of vanilla and orange essence, if using,
Turn off the heat but continue to stir for a couple more minutes.
Spread out the mixture thinly on a couple of large plates and leave (covered) until completely cool. Put in an airtight container and store in the fridge.
Why not use it in my Berries and Cream Breakfast Pot recipe?
Greek style yoghurt 10% fat (Lancashire Farm do a reasonably priced one) – 80g
Rodda’s Clotted Cream – 25g
Chia seeds (soaked in about 45ml water for 10 minutes until swollen) – 5g
Frozen Summer Berries – 15g
Bec’s Low Carb Peanut Butter Granola-on-the-Hob – 30g
Erythritol or Stevia sweetener to taste (optional)
Runny honey (optional) – 5g
Mix the soaked chia seeds in your bowl with the clotted cream, flavourings and sweetener/honey (if using).
Add the yoghurt and mix again.
Sprinkle the granola and berries on top and enjoy straight away.
I take mine to work in a thermos container with the granola stored separately to retain the crunch.
Calories – 432 (** 447 if using honey)
Carbs – 9g (13 if using honey)
Fat – 38g
Protein – 9g
Take a look at Becky’s ’Frittata Contents Frittata’ recipe!
Read about Nadia’s journey on becoming a type 2 diabetes Pere Mentor← Back to Latest News