When lunchtime hits in my household, you can probably place your bets on how long I will spend opening and closing the cupboards and fridges looking for something different to have. I take forever to make a decision, because I’m not the kind of person who can just eat the same thing every day.

If you’re looking for some lunchtime inspiration, Ryvita Crispbreads should do the trick. Dense, grainy crackers served with the topping of your choice – mine being Philadelphia Cream Cheese, Smoked Ham and Spinach – should make for a satisfying light lunch or mid afternoon snack.

There are currently three varieties on the supermarket shelf including Original Rye, Sesame Rye and Multigrain, full of wholesome-sounding ingredients such as Wholegrain Rye Flour and a variety of wholegrains and seeds.

The nutrition information ticks all of the boxes for me. The fat and sugar content is suprisingly low for a processed product. Meanwhile, the dense flours, seeds and grains embedded into the crispbread help beef up the protein and non-carb energy in the product and lower the overall Glycemic Index. The end result is a satisfying snack that will release energy and glucose into the bloodstream slowly and will help you feel fuller for longer.

In the same way that wholegrains and seeds make breads more interesting, the dense, grainy composition of Ryvita gives it a point of difference from most other crackers. Although it doesn’t have a strong flavour, its meant to be had with toppings such as ricotta, cheese, lean meats or fresh vegetables. It also doesn’t leave a salty aftertaste, which I think is a good thing.

Ryvita can be found in Woolies, Coles, IGA and other major supermarkets. At around $3 for a packet of 22 crispbreads, I’d say its pretty competitive with other products in the cracker/biscuit aisle. Writing this post has made me re-realise the goodness of Ryvita, and I would like to be buying these more often than I currently am. Ryvita is probably one of the best diabetes-friendly products in the cracker aisle of your supermarket.

Nutrition Information

Carbohydrate:

• 11g to 13g per serving of 2 crispbreads

Sugars:

• 1g to 2g per serving of 2 crispbreads
• 3g to 7g per 100g

Fat:

• 0g to 2g per serving of 2 crispbreads
• 1g to 8g per 100g

Protein:

• 2g to 3g per serving of 2 crispbreads
• 9g to 12g per 100g

Dietary Fibre:

• 3g to 4g per serving of 2 crispbreads
• 15g to 18g per 100g

Glycemic Index Estimate:

• Low (less than 55). NB: While there is no GI data specified for this product, I would estimate a low GI rating based on its ingredient list of wholegrain rye flours, seeds and grains.

Product Overview

Varieties:

• Original Rye, Sesame Rye, Multigrain

Price:

• Around $3 for a packet of around 22 crispbreads.

Where to buy:

• Woolworths, Coles, IGA and other major supermarkets.

Official Website:

• ryvita.com/en-au

 

I’ve been experimenting with muesli bars for some time. And there have been some disastrous results along the way. In the past I’ve had trouble getting them to stay together when cut up. I even tried doubling the honey in one recipe, which only resulted in a sickly sweet batch of muesli crumble. Yuck! Recipes also tend to make a huge dish that lasts me way too long, especially if it doesn’t turn out great.

Inspired by my last couple of posts, I have only used one source of sweetness for this recipe in the form of honey. The peanuts also add their own distinct flavour to the mix, as well as some protein – perfect fuel for beating the mid afternoon slump!

I have opted for an egg to bind it all together rather than any glucose or syrups. It does the job perfectly, and I promise it won’t fall apart when you go to chop the bars up.

This recipe makes 10 bars, which is perfect for me because it won’t last for ages and I can try something different in a few days.

And its really simple to make! Just combine your four ingredients in a mixing bowl, press the mixture onto a baking tray and bake!

Give it a go and let me know what you think!

Ingredients

• 1/4 cup honey
• 1 medium egg
• 1 cup roasted peanuts, crushed
• 1 cup rolled oats

Method

1. Preheat oven to 180 degrees celcius. Line a small baking tray with paper.
2. Place peanuts in a plastic snap lock bag. To crush, hammer with a meat tenderiser (meat mallet).
3. Combine all ingredients together in a large mixing bowl.
4. Place mixture onto baking tray. Press firmly against the bottom of the tray using a spoon (or fingers!)
5. Bake in oven for 15 minutes or until mixture is golden.
6. Take baking dish out of oven. Cool.
7. Chop muesli bars into 10 pieces and store in an airtight container.

Nutrition Information Estimate (per serve):

When made as directed and sliced into 10 equal bars, your nutrition info would look something like this…

• Carbohydrate: 14g
• Fat: 7g
• Protein: 2g
• Fibre: 2g
• Glycemic Index Estimate: Medium