A low-sugar guide to making mighty cereal bowls at home

A low-sugar guide to making mighty cereal bowls at home


Forget the Frosties — if you replace your sugar-coated flakes with high-protein, low-glycemic grains, you can fill your cereal bowl with great health benefits. Your watchwords are “unprocessed” and “unrefined,” says Adria Wu of Maple & Fitz Health Coffee. She also advises to examine the kernels carefully: “Broken kernels indicate laborious processing. If they are whole, the fibers and nutrients will be intact. And skip the “quick cook” options: you’ll sacrifice vitamins and minerals, which are worth more than the extra nap time.

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The #fitfam favorite has earned its reputation. Unlike most plants, quinoa is a complete protein, containing lysine and isoleucine, amino acids that nourish muscles. With its subtle nutty flavor, quinoa also works in sweeter dishes, so why wait until lunch?

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A mild flavor makes millet a versatile choice, while its high carb count (36g per serving) means it’s ideal for cardio commuters. It is also rich in copper, for energy production, and contains more B vitamins than oats. If you have a PB to crack, kill it with millet.

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In addition to containing more protein than other grains, this peppery plant from Central America contains twice as much immune-boosting iron as wheat. Studies have also linked its peptides to a reduced risk of hypertension and cancer.

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The most popular breakfast club grain contains healthy sugars called beta-glucans (which regulate blood sugar), as well as manganese for efficient carbohydrate metabolism. Wu advises natural steel cut oatmeal for natural steel cut abs.


Keep hot cereal pairings away with prison fodder – the right technique and equipment will produce creamy, carby delights. Start with a deep pan: Shallow pans allow the liquid to evaporate quickly, making it harder to achieve a smooth texture, so it’s best to be tall and narrow (£100).

Darker grains may require longer cooking times: “They have a stronger outer shell,” says Wu, “so I often mix my red quinoa with white. » Stir with a wooden spurtle (£3), which will penetrate directly into the edges of the pot and break up the lumps.

Finally, have you ever wondered why that old box of Jordans tastes like the box it came in? “Granola should be stored in an airtight jar (£3 Lakeland.co.uk); it will keep for two months,” says Wu. “Use them to store leftover toppings, too – nuts left out in the open cool very quickly.


When following a cereal recipe, consider the amount of water as a guideline, not a law. “If it looks lumpy, add more liquid. Cereals can absorb a surprising amount of water,” says Wu. “It also depends on how creamy or al dente you want your oats or amaranth. . Cook according to your preferences. As for the granola, spare your mix the blackened baking sheet you use for roasts and bake it on a reusable nonstick mat. Once you’re ready, follow Wu’s recipes below.

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I) Berry Blast Yogurt Quinoa

Ingredients (for 6-8 people)

Olive oil, gurgling

Honey, 100g

Salt, pinch

Quinoa flakes, 300g

Berries, 100g

Vanilla extract, ½ tsp

Greek yogurt, 150g

Dried coconut, 1 tbsp

Sunflower seeds, sprinkle

Cook a week’s worth of Sunday night breakfast. Whisk the oil, honey and salt, then add the quinoa flakes. Bake at 150°C for 25-20 minutes, stirring every seven minutes for a nicely browned roast. Let it cool for 20 minutes, then pour it into your jar. The next morning, mash the berries with the hint of vanilla and serve them with your flake-bake and yogurt, garnished with coconut and seeds.

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ii) Crunchy with honey and amaranth nuts

Ingredients (for 2 people)

• Amaranth, 100g

• Sea salt, 2 pinches

• Honey, 1 – 2 teaspoons

• Banana, sliced

• Almonds, pecans and walnuts, 45g

• Almond butter, 2 tablespoons

• Chia seeds, sprinkle

This nutty crunch can be eaten hot or cold and you can refrigerate it for up to five days, so don’t be afraid to bulk cook it ahead of time. Bring the amaranth to the boil in 375 ml of salted water. Simmer for 15 minutes, then remove from heat. Drizzle with honey, cover and let sit for five minutes. Serve with banana, mixed nuts, almond butter and seeds. The gym won’t know what hit him.

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iii) Coconut-granola rice puffs

Ingredients (for 8-10 people)

Puffed rice, 200g

Giant oats, 100g

Sliced ​​almonds, 30g

Whole hazelnuts, 30g

Pumpkin seeds, 60g

Dried coconut, 30g

Vegetable oil, 50g

Maple syrup, 85g

Sea salt, pinch

A little more bulk cooking. Combine rice, oats, nuts, seeds and coconut in a bowl, then whisk in oil, syrup and salt. Add to dried mixture and spread on tray. Bake at 150°C for 25-30 minutes, stirring every seven minutes for a golden roast. Leave to cool for 20 minutes before storing or serving with a milk of your choice.

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iv) Millet Miso Power Porridge

Ingredients (for 2 people)

Millet, 100g

White miso paste, 1-2 tsp

Tamari or soy sauce, 1 tsp

Sesame oil, ¼ tsp.

Almond flakes, 40g

Sesame seeds, 2 tsp

Eggs, 2

Spring onion, sliced

Salt and pepper

Roast the millet for three minutes, then add 750ml of water and the miso and simmer for 20-25 minutes. Add tamari and sesame oil. Meanwhile, toast the nuts and seeds. Poach the eggs for just over two minutes (gently swirl boiling water around and place the egg in the centre). Top the millet with the egg, nuts, seeds and onion. This that’s how we like our eggs in the morning.

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