Healthy Granola

 

This nutritious and very moorish granola is an excellent way to start your day. It contains lots of dietary fibre to help keep you regular, and beta-glucan, a type of fibre found in oats, that helps keep your cholesterol levels down. It also supplies you with plenty of zinc to strengthen your immunity, good fats for a healthy heart and good memory, and magnesium and B vitamins which are needed for energy production. Magnesium and B vitamins are also your best ‘anti-stress’ nutrients, that help you deal with being busy and stressed in a healthier way. Oats are also a lovely nourishing and calming food for the nervous system. This granola is perfect served with a handful of fresh berries and almond milk, or with a good spoonful of organic natural yoghurt. It makes a great topping for stewed fruit and yoghurt.

 

Ingredients:

3 cups rolled oats

½ cup pepitas and sunflower seeds

2 tablespoons sesame seeds

2 tablespoons flaxseeds

1 cup mixed raw nuts (Brazil, walnut, almonds, cashew)

1 cup coconut flakes

1 teaspoon ground cinnamon

¼ cup maple syrup or raw honey

3 tablespoons cold pressed coconut oil

1 teaspoon vanilla paste

½ cup dates, sliced

1 tablespoon goji berries

 

Method: 

Set oven to 180*C. Place grease proof paper on an oven tray.

In a small saucepan on low heat melt coconut oil, maple syrup, and vanilla.

Place all other ingredients (except dried fruit) in a large bowl, then add coconut oil mix, and gentle mix through.

Pour muesli mixture onto oven tray and spread out evenly.

Place in oven for 30 minutes, tossing every 10 minutes.

Allow to cool, then add dates and goji berries. This muesli keeps well for the week in an airtight container in the fridge.

 

Stewed Rhubarb With Orange And Ginger

Today I bought a lovely bunch of rhubarb from the markets and couldn’t wait to get home to make some ‘stewed rhubarb with orange and ginger’. Rhubarb, which is in season now, is packed with vitamin C. This vital nutrient is a powerful antioxidant, and is important for producing collagen in the body, needed for healthy and youthful skin. We also need vitamin C for a strong functioning immune system, and for healthy adrenal function. Rhubarb is also an excellent source of fibre to keep your digestive tract healthy and to maintain bowel regularity. I often prescribe rhubarb as a herbal tonic for my clients who suffer from constipation as it has a natural laxative effect. This recipe is free from added sugars and has a delicious ginger and orange zesty zing. Ginger is a powerful anti-inflammatory food, that is beneficial for easing arthritis and other inflammatory conditions. Ginger is also used to help boost circulation and relieve excessive wind. In our house we love stewed rhubarb stirred through yoghurt or served with muesli or porridge. This is a lovely winter recipe. Hope you enjoy it 🙂

 

Ingredient:

Bunch of rhubarb

Zest and juice of one small orange

1 teaspoon finely grated ginger

3 teaspoons xylitol (natural sweetener)

2 Tablespoons water

 

Method:

Place all ingredients in a medium saucepan.

Bring to the boil and then allow to simmer for 5 minutes, covered.

Delicious served warm on muesli or porridge, or with yoghurt and crushed nuts.

 

 

 

 

Pear & Grape Vanilla Bean Yoghurt Cups

These absolutely delicious ‘pear and grape vanilla bean yoghurt cups’ make a perfect healthy breakfast, snack or dessert. It is a wonderful source of probiotics, to promote the growth of good bacteria in your gut. This is important for good digestion and a strong functioning immune system. Around 80% of your immune cells are actually situated in your gut, so eating yoghurt daily is a great way to protect yourself from colds and flu this coming winter. These nutritious cups will also provide you with plenty of fibre, calcium, vitamin C and D, healthy fats, zinc and selenium. You can use any seasonal fruits you like. You can also use stewed fruit for a warm winters breakie. Yum!!!

 

Ingredients:

2 small ripe pears

Handful of green grapes

Vanilla bean yoghurt – I love Barambah organics vanilla bean yoghurt. You can make your own with some natural yoghurt, some vanilla bean seeds and a pinch of cinnamon.

Handful of sunflower and pumpkin seeds

Handful of whole raw almonds

Some Brazil nuts

Spoonful of chia seeds

Handful of coconut flakes

Handful of whole oats

Drizzle of raw organic honey

 

Method:

Dice up your pears and put them into two glasses. Halve the grapes and add some to each glass.

Pour a good serving of yoghurt over your fruit.

In a food processor add all the other ingredients and pulse until you have small pieces. Pour mixture over the yoghurt and then top with some grapes and an almond to make it look pretty. Then enjoy!

Keep any leftover nut and seed mix in the fridge to sprinkle over breakfast cereal, add to smoothies or sprinkle over yoghurt.

Light & Healthy Toasted Muesli

I love toasted muesli, but I don’t love how much sugar and fats are in most commercial brands. This lovely light and nutritious muesli is is an excellent way to start your day. It’s delicious served with a handful of fresh berries and almond milk, or with a good spoonful of organic natural yoghurt. It makes a great topping for stewed fruit too.

This muesli is packed with dietary fibre, including beta-glucan found in oats, to help keep your cholesterol levels down and digestive system working efficiently. This healthy breakie will also deliver a good dose of unsaturated fats essential for cardiovascular health, and medium-chain fatty acids found in coconut oil, which is a great source of fuel for the body and brain. The variety of nuts and seeds in this muesli are also rich in calcium, zinc, and magnesium, needed for healthy nerves and bones, and to strengthen your immunity.

 

Ingredients:

2 cups of whole oats

1 cup raw whole almonds

¼ cup sunflower seeds

¼ cup pepitas

¼ cup shredded coconut

¼ cup sesame seeds

1 cup puffed brown rice

16 dates (sulfur-free), diced

1 Tbsp cold pressed coconut oil

2 Tbsp raw organic honey

 

Method: 

Set oven to 180*C. Place grease proof paper on an oven tray.

Place oats, nuts, seeds and coconut in a medium size bowl.

In a small saucepan on low heat melt coconut oil and honey and stir together.

Mix honey mixture through oat mixture until all coated.

Pour muesli mixture onto tray and spread out evenly.

Place in oven for 10-12 minutes, tossing after 6 minutes.

Allow to cool, and then add dates and puffed rice. This muesli keeps well for the week in an airtight container in the fridge.

Fig & Apple Bircher

Here’s a lovely weekend breakie bircher using sweet succulent figs. Figs are a good source of potassium, an important mineral that helps control blood pressure. Eating figs regularly is also a fantastic way to increase your dietary fibre intake, which will have a positive effect on your digestion and help keep you nice and regular. Figs are a heart friendly fruit as they contain a type of soluble fibre called pectin, which helps keep your blood cholesterol levels in check. Figs are in season now.

 

 

 

 

 

 

Ingredients:

1/2 cup organic rolled oats

1/2 cup almond milk

2 Heap Tablespoons organic natural yoghurt

2 Tablespoons shredded coconut

1 Tablespoon sunflower seeds

1 apple

2 whole figs

 

Method:

Place oats, coconut, sunflower seeds and almond milk in a container and place in the fridge to soak for an hour or so. You can make this the night before and soak them overnight.

When you are ready to eat, grate apple and stir through oat mixture. You can leave skin on for extra fibre. Then mix through yoghurt and serve a fig halved, and sprinkle some sunflower seeds and coconut on top.

Serves 2.