Home / Recipes / Warm rye cereal with apple and hazelnut

Warm rye cereal with apple and hazelnut

Warm Rye Cereal with Apple and Hazelnut
Breakfast

Low Gi Recipe Logo

SERVES:
2
DIFFICULTY:
Easy
PREP TIME:
COOK TIME:

Ingredients

  • 1 cup rolled rye flakes or old fashioned rolled oats
  • 2/3 cup cold water
  • 7 tbsp apple juice
  • 1 large egg white
  • 1/2 apple, cored and coarsely shredded (eat the rest of the apple while the cereal is cooking)
  • 2 tbsp toasted hazelnuts, skinned and coarsely chopped
  • 2 tbsp low-fat plain skyr (or Cheater’s Skyr) or low-fat Greek Yoghurt
+SAVE RECIPE / SHOPPING LIST
PRINT, DOWNLOAD, SHARE

Method

  • Bring the rye flakes, water, and apple juice to a boil in a medium saucepan over medium heat.
  • Cook over medium-low heat, stirring often, for 5-7 minutes, or until the rye flakes are tender.
  • Turn off the heat, stir in the egg white, and set aside for one minute.
  • Serve topped with the grated apple, hazelnuts, and skyr.

Tip:

  • To toast and skin hazelnuts, preheat the oven to 180°C/ 350°F. Spread the nuts on a baking sheet and bake, stirring occasionally, for about 10 minutes, until the skins split. Transfer the nuts to a kitchen towel and let cool for 10 minutes. Use the towel to rub the skins off the nuts. Don’t worry if some skin remains. Let cool before chopping.

Notes

Energy per serve: 1548kJ

Nutritional information (per serve)

Calories: 370kcal | Carbohydrates: 42g | Protein: 11g | Fat: 12g | Saturated Fat: 1g | Sodium: 10mg | Fiber: 7g
Swap It
Swap It Tool

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!

Translate »