Here is my very first recipe, it’s not actually disaccharide free, or even low disaccharide, because Lactose is still a disaccharide that many struggle with. Yet if you’re like me and not lactose intolerant, you’ll find this recipe helps add up those needed extra calories and protein. I eat this almost every morning now. 

Notes about this recipe: The flax seed and the pumpkin seed are for extra protein to keep your tummy full and your body energised. If these are not available, or suitable for you, then replace with an egg, or another mid sized protein source.

The pumpkin seed contributes 1.2g/100g of sucrose, but make sure to choose raw pumpkin seeds, as cooked pumpkin seeds are listed at 8.7% sucrose. All up 2 tablespoons of RAW pumpkin seeds includes only 15g of seeds total. That’s just:

15g = 15% of 100g

15% of 1.2g is just 0.18g of sucrose.

The linseeds (also known as flax seeds) contribute a paltry 0.5g/100g of sucrose to this meal, but remember that you are not adding 100g in this recipe – more like 10-15grams. Multiplying that out gives:

10g = 10% of 100g

10% of 0.5g is only 0.05g

Anyway, enough math

Here is the actual recipe: