Low Carb Breakfast
I don’t know about you, but first thing in the morning, the last thing I really want is breakfast. A nice steaming mug of black coffee, yes. A large plate of bacon and eggs….give me an hour and maybe.
The trouble with the four hour body way of eating is that you are supposed to eat within half an hour of waking. This is difficult for me. I have been using a protein shake in the morning to get over this problem, which in all honesty is fine and dandy, but a little boring. I know that Tim advocates eating the same meals over and over, but please Tim, a girls gotta have some variety in her life.
I actually miss my muesli in the mornings, a bowl of fruit and nuts and a bundle of healthful things, it unfortunately scores high on the carbohydrate scale. This is where Google is my friend, a 10 minute search later and I found quite a number of recipes for a muesli which replaces oats with red lentils. Beans form a large part of the Four Hour body (4HB), they are low in calories and carbs but high in fullness factor. You are supposed to eat them at every meal as they will keep you full until the next meal, a strategy that works.
So here is my version of the recipe, tried and tested by me, it may seem like a faff but a little goes a long way with this breakfast and you will be surprisingly full for a long while.
There are a couple of things to mention however.
- I know that Honey is not strictly 4HB, however the sugar content of 1 bowl is likely to be negligible and I have not noticed any issues with weight stalling or gain
- Nuts are a food that is allowed but in moderation, it is very easy to overeat nuts. However, although I tend to put rather a lot of nuts into the overall mix, eat bowl works out with largely only a handful.
- This only works will red lentils because they are thin and crisp up easily. Use brown or green and your looking at soup rather than cereal
Grain-Free Red Lentil Granola
240g of red lentils, rinsed
6 tablespoons of your favourite honey
2 tablespoons of Olive Oil or Walnut Oil
2 teaspoons of vanilla extract
1 teaspoon of cinnamon
1 teaspoon of nutmeg
1/2 teaspoon of freshly ground sea salt
100g of chopped mixed nuts (I use whole nuts and crush them in my pestle & mortar)
- pre-heat the oven to 150°C
- Fill a medium saucepan with water and bring to the boil. Pour in the rinsed lentils and turn the heat down to a fast simmer. Allow to simmer for exactly 6 minutes (I set my phone timer at this point as it is critical you don’t over cook the lentils) Drain in a colander and pat dry with kitchen paper.
- Spread the lentils thinly over a baking sheet and place in the over for approx. 15 minutes to steam and dry
- Add the honey, oil, vanilla, spices and salt to a large bowl and mix thoroughly
- Take the lentils out of the oven and tip into the bowl, add the nuts and stir all the ingredients together ensuring the nuts and lentils are coated with the mixture.
- Pour the mixture back onto the baking sheet and spread thinly and evenly. Pop back in the oven.
- Bake, stirring occasionally for 20-30 mins depending on the oven. The lentil mixture should be crisp and golden brown. Once cooked take out of the oven and allow to cool.
- Place the contents in an airtight container and your done!
If, like me, you are an intuitive cook, the recipe is a guide only, you can change up the ingredients with your own preferences of nuts, spices or oils. I add goji berries and an Omega seed mix to my bowl in the morning with some berries (allowed) and lashings of Soya Milk.