Yogurt, rolled oats , blueberries, almonds.
The breakfast that comes together in 5 minutes but holds you until noon. Protein from the yogurt, fiber and beta-glucans from the oats, anthocyanins from the blueberries. Good for blood sugar, gentle on the morning.
Steps step-by-step
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Toast the almonds
In a dry pan over medium heat, toast the flaked almonds for 2 minutes, stirring. As soon as they turn golden and smell nutty, take them off the heat (they burn within 30 seconds once they hit the perfect color).
You can toast 200 g in one go and store them in a jar, saving time over 2 weeks. -
Prepare the yogurt
Spoon the yogurt into a wide bowl. Dust with a pinch of cinnamon. Stir gently to spread it through.
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Add the oats
Tip the rolled oats over the yogurt; they will soak up a little and soften. If you like your oats crunchy, add them at the last moment.
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Arrange the fruit and toppings
Scatter the blueberries, sprinkle on the toasted almonds. Add the chia seeds if you are using them. Drizzle 1 tsp of honey in a spiral to finish.
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Enjoy
Eat slowly, mixing each spoonful so you get a bit of everything. With a coffee or a herbal tea on the side, you will easily hold out until noon.
Nutrition values
Per serving · 380 kcal · Moderate GICompatible with
- Vegetarian diet · no meat, no fish
- Gluten-free (GF oats) · use rolled oats labeled gluten-free
- Type 2 diabetes · moderate GI, fiber and protein smooth out blood sugar
- Family · children from 12 months (no honey before age 1)
- Kosher · subject to the yogurt
Substitutions possible
- Milk allergy? Unsweetened soy, coconut or almond yogurt (you lose ~5 g of protein).
- No blueberries? Raspberries, blackberries, or unsweetened apple compote.
- Tree nut allergy? Skip the almonds, swap in 1 tbsp of pumpkin seeds.
- No honey? Maple syrup, or nothing if you want a strictly low GI.
- Want more protein? 1 extra tbsp of fromage blanc, or 1 egg on the side.
