– by Lowri Turner

The Hunger Type Diet starts with getting your breakfast right. By this I mean eating the best food to get all your Hunger Type hormones working properly. And yet this is probably the meal that most people get wrong. How? You’re busy, so you grab a couple of slices of toast with jam, or a muffin or a croissant, or you just attach a jump-lead to your brain, aka glug down a strong coffee. But all of these are bound to unbalance your Hunger Type hormones and set off a tsunami of cravings that last for the rest of the day.

Peanut Butter and Blueberry Smoothierecipe
Many dieters are frightened of peanut butter, because the calorie content is so high. There’s no doubt that if you spread it on toast like tile adhesive you’ll put on the pounds, but it’s full of healthy fats and a little goes a long way, as in this smoothie.
Serves: 2
Preparation time: 5 minutes
Ingredients: ¾ cup rolled oats; 2 tablespoonss sugar-free smooth peanut butter; 2 cups blueberries; ½ cup vanilla flavor whey protein powder; 4 tablespoons fat-free Greek yogurt; 1¾ cups skim milk; 2 tablespoons flaxseed

1 Put all the ingredients in a blender or food processor and add 1¼ cups water, then blend until smooth. Serve immediately.

Quinoa Crunch Bars
For those who haven’t heard of quinoa, it’s a grain used all across Central and South America. Higher in protein than rice or wheat, it makes these
bars better at keeping your blood sugar and hunger hormones stable.
Makes: 6
Preparation time: 10 minutes
Baking time: 20 minutes, plus cooling
Ingredients: 1½ cups quinoa flakes; ½ cup rolled oats; ¹/D cup stevia-based granulated sweetener; 2 tablespoons ground flaxseed; ½ cup chocolate flavor whey protein powder; 2 tablespoons cocoa powder; 1 tablespoon chopped hazelnuts scant ½ cup coconut oil, melted; 4 tablespoons agave syrup.

1 Preheat the oven to 375°F. Line a 12 × 9-inch baking pan with baking parchment. Put all the ingredients in a large bowl and stir well to combine, using a wooden spoon.
2 Tip the mixture into the prepared pan and use your hands to press it down evenly. Bake for 20 minutes or until golden brown. Remove from the pan and
leave on a wire rack to cool completely. Cut into 6 bars before serving.

Bran and Berry Muffins
Oat bran might look like the stuff with which you line a hamster’s cage, but it is fantastically high in fiber and low in calories. It bulks out these muffins so that they keep you satisfied until lunchtime.
Makes: 6
Preparation time: 10 minutes
Baking time: 25 minutes, plus cooling
Ingredients: Generous ¾ cup whole-wheat flour; 1 teaspoon baking powder; ½ teaspoon baking soda; ¹/D cup berry flavor whey protein powder; 1 tablespoon oat bran
¹/D cup stevia-based granulated sweetener; 2 eggs; Heaping ¹/D cup fat-free Greek yogurt; ½ cup canola oil; 2 teaspoons agave syrup; 1 teaspoon vanilla extract; ¾ cup fresh strawberries, hulled and finely chopped

1 Preheat the oven to 350°F. Line a muffin pan with six paper cases. Sift the flour, baking powder, baking soda and protein powder into a large bowl. Stir in the bran and sweetener.
2 In another bowl, beat the eggs with the yogurt, oil, agave syrup and vanilla extract, then pour this mixture into the dry ingredients. Add the strawberries and stir gently with a wooden spoon until just combined.
3 Fill the muffin cases and bake for 20–25 minutes until golden brown. Remove the muffins from the pan and leave on a wire rack to cool completely before serving.

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Lowri Turner
The Hunger Type Diet
ISBN: 9781848999770
Available from Nourish Books

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