4 sugar and grain-free breakfast cereal recipes
Breakfast cereal, the fast and easy box of sweet crunch, is too naughty to have ever been considered a “health food”. The fact is, the average breakfast cereal is highly processed. In my book, I Am Food, I explore this matter further.
“The process can both denature the protein and gelatinise the starch. It will help deactivate anti-nutrients, making the cereal more digestible than raw grains, but it also creates insulin – desensitizing starches, which are a risk factor for developing diabetes and also cause the product to lose nutrients. The high temperatures alone destroy natural nutrients, and the resulting product is often then sprayed with dextrin, vegetables oil, and sugar. Puffed grains, whether for cereals or rice cakes, are grains popped at such high temperatures that they destroy valuable nutrients.”
The following recipes offer healthy convenience, taste delicious and provide optimal whole food nutrition without the sugar and other nasties. They also happen to be grain or gluten free. Double or quadruple the dried ingredients and store in a jar in the fridge for a ready-to-go breakfast cereal.
Cocoa coconut granola (paleo friendly)
Combine ½ a cup of activated nuts, ¼ teaspoon of vanilla bean powder, 3 tablespoons of coconut flakes, 1 teaspoon of raw cacao powder and 1 tablespoon of raw cacoa nibs.
Apple cinnamon buckinis
Buckinis are activated buckwheat, a non-grain pseudo cereal that is gluten free. Activating means the buckwheat has been soaked, drained and then dehydrated. This releases the goodness and makes them easier to digest. They are crunchy and super healthy.
Combine ½ a cup of store bought organic buckinis, ¼ cup of dehydrated, preservative free apple, ½ teaspoon of cinnamon powder and a pinch of green leaf stevia powder.
Chewy nutty fruit bowl (paleo friendly)
Combine ½ a cup of activated nuts and seeds, 2 finely chopped dates or 2 tablespoons of chopped unsweetened and preservative free dried fruit, ½ teaspoon cinnamon powder and 2 tablespoons of coconut flakes. Serve with ½ cup of fresh-diced fruit
Pear and vanilla bircher (paleo friendly)
Recipe from I Am Food
½ teaspoon of vanilla bean powder, 1 pear, grated with skin, 3 teaspoons of extra virgin coconut oil, 2 cups of unsweetened coconut yoghurt, ½ a cup of desiccated coconut, 3 tablespoons each of raw almonds, raw macadamias, sesame seeds, chia seeds, ½ teaspoon of cinnamon powder and a pinch of natural salt.
Combine all ingredients together in a bowl. Soak overnight. Ready to eat the next day.
Keep in the fridge for up to 4 days. For a non Paleo Bircher use whole dairy milk yoghurt.
- Fresh store bought almond and coconut milk – the kind you find fresh in the dairy section. Choose the unsweetened ones.
- Home made nut milk such as macadamia or almond milk – add 1 cup of nuts to 2 cups water and blend to make a milk base. Strain the nut meal through a muslin cloth and keep the milk in a jug in the fridge. Save the nut meal for muffins or cakes or toast in the oven until dry to make a base for a granola.
- Home made coconut milk – take 1 young coconut, open, pour out the water and scoop out the flesh and blend together in a high-powered blender to make a milk base. Keep in a jug in the fridge.
- Fresh organic unhomogenised whole cow’s milk or goat’s milk.
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