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A bowl of cereal can contain up to 8 teaspoons of added sugar. This can lead to unhealthy spikes in blood sugar and insulin. This recipe is packed full of protein due to the high concentration of nuts and seeds that help to manage maintained better glucose and insulin control.


  • 1 cup of whole rolled organic porridge oats
    3/4 cup of milk of your choice (enough to just cover the oats and other ingredients) 2 tablespoons of crushed sunflower and pumpkin seeds
    Tablespoon of coconut shavings
    1 teaspoon of ground flax seeds.
    1 teaspoon of chia seeds
    Handful of flaked or whole almonds (or any choice of nuts really)
    An apple, grated
    1/2 teaspoon cinnamon
    Drizzle of good quality honey
    1 tablespoon of plain yogurt (greek or coconut)


  1. Soak the porridge oats, seeds, nuts, cinnamon and grated apple in milk (or milk of your choice) with drizzle of honey in the fridge overnight (use a Tupperware if you are short on time in the morning and you can eat on the go or take in to work – transfer the extra bircher to a bowl or container and it will keep in the fridge for up to three days)

  2. Add a dollop of yogurt and some ground flaxseed in the morning. The yogurt makes it extra creamy and the flax gives an extra kick, packed with omega 3. 

This can made as a dry muesli mix too.


For personalised nutritional advice, recipes and meal plans get in touch today to organise your consultation with registered Nutritional Therapist Amie. Butler DipION, mBANT, CNHC.

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