The GI Diet Guide
 

 
   
 

Puffed Rice Breakfast Bar

These home made breakfast squares are a more natural alternative to bought bars. They are rich in anti-inflammatory seeds shown to have cancer preventing properties. For a low GI breakfast on the go eat one of these squares and two pieces of fruit. Drink plenty of water after eating the bars as it will help your body to absorb the nutrients in the seeds.  
Recommended
  Nutritional Information
(per square)
Calories: 184
Protein: 4g
Fat: 13g
- Saturated: 6g
- Cholesterol: 11mg
Carbohydrate: 14g
- Sugars: 9g
Fiber: 2g
Sodium: 16mg

Chocolate mousse  

Ingredients

(16 squares)
2 tablespoons/20g golden flaxseed/linseed
2 tablespoons/16g sesame seeds
2 table spoons water
2 cups/40g puffed brown rice (buy in health stores)
½ cup/80g butter
5 tablespoons clear honey
2 tablespoons vanilla extract
½ cup/60g dried blueberries (or raisins if you can't find blueberries)
½ cup/40g pumpkin seeds
½ cup/50g dried apricots (chopped)
½ cup/60g sunflower seeds
1 cup/60g desiccated coconut
1 cup/100g cashew nuts (chopped)
               

1


First put the flaxseed/linseed and sesame seeds a small bowl with the water and leave them to absorb the water whilst preparing the other ingredients. Mix all the other ingredients, apart from the butter and the honey, in a mixing bowl.
  Step 1

2

Step 2  
Put the honey and the butter in a saucepan and slowly bring to a simmer. Add the seeds to the main mixing bowl and stir them, then add the whole lot to the saucepan.

3


Spoon the mixture into a greased non-stick baking tray and make flat with a spatula. Cook for 25 minutes at 205C/400F/Gas Mark 6 or until it is brown on top. Once cooked allow to fully cool, cover and refrigerate for 1 hour then cut into 16 squares. Keep covered in the refrigerator for up to two weeks.
  Step 3
 
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