Start your weekend right with our low GI breakfast

Sensitive to sugar? Start your Saturday with a delicious family-friendly, low-sugar breakfast recipe from dietitian and diabetes nutrition expert Helen Gibbs. 

World Diabetes Day was celebrated this week, so we’re sharing a diabetes-friendly recipe that’s a great general healthy breakfast option.

Helen’s tips to make a good breakfast great

It’s important to eat a breakfast that is a good amount of food and energy so that you don’t end up making poor mid-morning snack or lunch choices.

I’m a fan of breakfasts that include wholegrains. Research shows that at least 45 grams of wholegrains a day reduces your risk of developing a range of diseases. 

Here’s one of my favourite recipes for a wholegrain, family breakfast.

Berry and toasted almond porridge 

Ingredients – serves 1 (quantities to feed two adults and two children are in brackets)

● 45 grams of rolled oats (135 grams for family portion)

● 1 cup of water (3 cups)

● 2 tablespoons of skimmed milk powder (1/3 cup)

● ½ cup of berries of your choice (1 ½ cups) 

● ¼ cup of natural yoghurt (¾ cups)

● 1 tablespoon toasted almonds (3 tablespoons) 

Method 

Place the oats and water into a saucepan the night before (soaking oats cuts down the cooking time). In the morning, bring the pan to the boil then simmer for 2-3 minutes, stirring regularly. Take the pan off the heat and stir in the skimmed milk powder. 

Spoon the porridge into a bowl, top with berries and yoghurt. Sprinkle the toasted almonds. Grab a spoon and enjoy!

In winter, when fresh berries aren’t available you can use frozen berries (add these straight into the pot in the last minute of cooking). If you’re feeling adventurous try adding cinnamon or even a couple of cardamom cloves to the saucepan (remember to remove cardamom pods before serving though).

About Helen

Helen Gibbs is a New Zealand registered dietitian. She has a specialist interest in weight management and diabetes and often collaborates with Diabetes New Zealand.