Updated: Mar 2
Majority of UK population reach the daily recommended sugar intake by breakfast. Glass of orange juice, sugary cereal and some fruit, nothing out of the ordinary, right?
Recent government guidelines recommend daily sugar intake of 25g for women and 37.5g for men (gov.uk, 2017). To give you a better idea, a glass of shop- bought orange juice has around 22- 30g of sugar and cereals range from 11- 25g of sugar per portion!
A balanced breakfast low in sugar is helpful to keep energy levels and moods stable through the day. There are many alternatives to a healthy sugar- free breakfast, including eggs, porridge, chia puddings and smoothies. But if you're looking for a crunchy recipe to replace your favourite cereal (with much less sugar), look no further.
I am so pleased to share my favourite granola recipe that is really easy to make and is truly delicious. The only downside is, it never lasts too long...
1 and 1/2 cup jumbo oats
1/4 cup chopped pumpkin seeds
1/4 cup sunflower seeds
1/2 cup coconut flakes
1/4 cup chopped hazelnuts or almonds
1/2 cup sprouted buckwheat
1 tbsp cinnamon
1/8 cup coconut oil
1/8 cup tahini
1/4 cup maple syrup
1. Preheat the oven to 180C, line a baking tray with baking paper.
2. Mix all the dry ingredients into a bowl, make sure it mixes well.
3. Melt coconut oil, tahini and maple syrup in a glass bowl, using Bain Marie method. Pour the melted mass to the bowl with dried ingredients and mix well. The mix should be slightly sticky.
4. Spread the mix evenly on a tray and bake for 15-20min, until golden and deliciously brown. Keep turning the mix over every 5min to make sure it doesn't burn.
5. Leave to cool before storing in a jar.
Enjoy your sugar free breakfast for the next few weeks!
P.S. But what about maple syrup?
Good quality, authentic Canadian maple syrup contains some antioxidants and minerals. Although it is slightly more beneficial than sugar, still advisable to use it sparingly due to high sugar content.