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Side Dishes, Snacks

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  • 250 ml water plus extra, to glaze
  • 1 cup rolled oats
  • ½ tsp salt
  • 2 ½ cups wholegrain spelt flour as needed
  • 3 tbsp canola oil
  • ¼ cup sesame seeds optional


  • Preheat the oven to 180°C/350°F. Line two baking sheets with parchment paper.
  • Combine the oats, water, salt, and 1.5 cups of the flour in the bowl of a stand mixer and beat on medium speed until combined.
  • Mix in the oil. Gradually mix in enough additional spelt flour to make a dough that pulls away from the sides of the bow
  • Roll the mixture into 18 equal balls. Place on the prepared baking sheets and press down on each ball with the bottom of a flat glass to flatten them into 8mm/⅓-inch-thick discs.
  • Brush with water to glaze and sprinkle with the sesame seeds, if desired.
  • Bake for 15 minutes, or until crisp and golden. Let cool on the baking sheet for 3 minutes, then transfer to a wire rack to cool completely.


Energy per serve: 510kJ
Reprinted with permission from The Nordic Way: Discover The World's Most Perfect Carb-to-Protein Ratio for Preventing Weight Gain or Regain, and Lowering Your Risk of Disease by arrangement Pam Krauss Books, an imprint of Penguin Publishing Group, a division of Penguin Random House LLC. Copyright © 2017, Arne Astrup, Jennie Brand-Miller and Christian Bitz



Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.

Nutritional information (per serve)

Calories: 122kcal | Carbohydrates: 14g | Protein: 4g | Fat: 5g | Sodium: 128mg | Fiber: 3g
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A low GI diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low GI carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

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