STREAMING NOW: Simply Nigella
sparkle sparkle

Want more from Genius Kitchen?

Watch on your Apple TV, Roku, or Fire TV and your iOS, Fire, or Android device.

Learn More
“From little ideas diabetes by Jody Vassallo,”
7 cups

Ingredients Nutrition

  • rolled barley (300g/10oz)
  • 1 cup wheat flakes (30g/1oz)
  • 12 cup rice bran (extruded 50g/1 2/3oz)
  • 1 cup dried apple (chopped 75g/2 1/2oz)
  • 1 cup dried apricot (chopped 135g/4 1/2oz)
  • 2 tablespoons pepitas
  • 2 tablespoons flax seeds (linseeds specified)
  • 2 tablespoons honey (yellow box suggested)
  • 13 cup unsweetened apple juice (low-GI 80ml/2 2/3fl oz)
  • 1 teaspoon ground cinnamon
  • 12 teaspoon ground cardamom
  • 1 teaspoon mixed spice


  1. Preheat oven to 160C (315F/Gas 2-3).
  2. Line 2 baking trays with baking paper.
  3. Put the all-bran, barley, wheat flakes, rice bran, apples, apricots and seeds into a bowl and mix to combine.
  4. Put the honey, apple juice and spices into a pan and bring to the boil and then pour over the dry ingredients and mix to combine.
  5. Spread on the prepared trays and bake for 30-35 minutes or until crisp and golden.

Watch more

Join the Conversation

  • all
  • reviews
  • tweaks
  • q & a