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Coco-Chocs

October 9, 2015 · 2 Comments

Coco-Chocs

 

Today I am sharing a recipe from one of my friends – the wonderful Georgia Harding, naturopath and wellness blogger at Well Nourished. I love her recipes and common sense advice.

This recipe is from her breakfast eBook, Rise and Shine, a cracking book full of yummy and different recipes to eat first up in the morning.

 

Coco-Chocs

Vital Stats: grain free, gluten free, dairy free, egg free, refined sugar free, vegetarian

Makes about 4-5  cups

Ingredients

Dry  ½ cup of each: raw almonds, raw macadamia nuts, raw hazelnuts, raw cashew nuts, raw walnuts, raw pepitas (pumpkin seeds), raw sunflower seeds, sesame seeds, shredded or desiccated coconut

170g (½ cup) sweetener (rice malt syrup, honey or maple syrup)

1 tablespoon of coconut oil or macadamia nut oil

1 tablespoon of raw cacao powder

1 teaspoon of cinnamon powder

1 teaspoon of vanilla powder (or paste)

 

Method

Preheat your oven to 120℃/ 250℉. Line a large baking or biscuit tray with non-toxic baking paper.  Place all of the nuts, seeds and coconut on the tray.  You are after more or less a single layer across the tray.

For the syrup, mix together all of the ingredients into a glass jug or bowl.  If the syrup is too thick or the coconut oil solid, heat for 5 minutes or so in the oven.  Drizzle the syrup as evenly as possible over the nuts and seeds.

Place in the preheated oven for 1 hour, stirring every 20 minutes to make sure all of the nuts and seeds are evenly coated in the delicious syrup.  Remove from the oven and allow to cool completely.

Serve

With full fat natural or unsweetened Greek yogurt (or coconut yogurt) and fruit.

Over pancakes or french toast (to increase the protein content).

In a little cup as a snack.

Variations

Nut free: Omit the nuts and increase the seeds.

Fructose free: Choose rice syrup as your sweetener.

Store

Once completely cooled store in a large jar or airtight container in the fridge

Health Benefits

The selection of nuts and seeds provide a fibre and protein dense host of vitamins and minerals.  The coconut and coconut oil provide fibre and immune boosting fats.  The raw cacao is a wonderful source of antioxidants.

Tip

Soaking your nuts and seeds further improves their nutrient availability.  You can also make this in a dehydrator if you have one.

 

 Do you think your kids would love this??

Filed In: FOOD / Tagged: breakfast, brekky, cacao, cereal, chococolate, granola, nuts, recipe, wholefood

10 Healthy Muesli Bar Recipes

September 15, 2014 · 14 Comments

10 Healthy Muesli Bar Recipes

Muesli bars are such a great way to get a load of nutrients into your body that is also totally delicious!

Beware of commercially produced muesli bars – they have a whole lot of sugar and artificial additives going on there! It’s actually pretty quick and easy to make your own – just mix and bake (or not). We often bake double batches and freeze in portions to make it easy to pull one out for the lunchboxes or for a quicky brekky on the run.

I hope you love these 10 Healthy Muesli Bar recipes from my favourite Aussie wellness bloggers.

Muesli Bars

Grain Free, Nut Free Muesli Bars

Berry Bubble Protein Bars

Berry Bubble Protein Bars

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Homemade and Healthified Be Natural Bars

Easy Muesli Bars

Homemade Muesli Bars - Wholefood Mama

 Homemade Muesli Bars

No Bake Muesli Bars

Nourishing Hub - Raw Superfood SliceRaw Superfood Seed Bars

Double Chocolate Crunch Bars from My Whole Food Romance

Double Chocolate Crunch Bars 

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Lindy’s Superfood Muesli Slice

My Darling Lemon Thyme Muesli Bars

Spiced Orange, Apricot and Quinoa Muesli Bars

WANT MORE?

Try my Blueberry Breakfast Slice, Apricot Coconut Slice and

30 Super Healthy Lunchbox Snacks and 20 Nut Free Lunchbox Snacks

Filed In: FOOD / Tagged: breakfast bar, cereal, granola, granola bars, healthy snack, kids, lunchbox, muesli, muesli bar, muesli bars, snacks

Healthy Breakfast Ideas

January 10, 2013 · 46 Comments

Healthy Breakfast Ideas

Recently on my Facebook page, Natural New Age Mum, we had a discussion about breakfast cereals and how bad most of them are. Pretty much all of the packaged stuff you buy is devoid of any real nutrition, as it has been so heavily processed. Have a read of this article from Cyndi O’Meara, nutritionist at Changing Habits for some more information.

This prompted me to ask – What healthy breakfasts are you feeding your family?

The response was overwhelming! There were so many great ideas, so I thought I would share them all together on this blog post for you. It’s a great resource to print out and stick up on the fridge for inspiration.

Okay, so let’s eat breakfast!

 

“Cereal” type Breakfast

*make your own home-made muesli

*organic puffed brown rice & fruit

*organic muesli, natural yoghurt & frozen berries

*home made granola sweetened with apple juice topped with fruit compote and natural yoghurt

*porridge made with steel cut oats

*rolled oats, pour on enough boiling water to just cover, add chia seeds, homemade natural yoghurt and berries

*power porridge from Teresa Cutter

*pre-soaked oats with rice milk and a smidge of local honey

*oats & dates (or sultanas) soaked overnight in your choice of milk -add chia & sunflower seeds the next morning

*oats, which have been soaked overnight in warm water & yoghurt, then cooked adding raw milk, grated apple and sultanas – and sometimes a dollop of raw cream!

*porridge made with quinoa, chia seeds, farm fresh goat milk, stewed pear and LSA (linseed, sunflower, almond)

*Kiera’s Quinoa.

1/3 cup quinoa flakes,  1/3 cup coconut yogurt,  blended fresh young coconut meat,  1/3 cup milk or alternative,  1/4 tsp maqui powder,  1/2 tbls chia seed, 1tbls red quinoa sprouted,  1tbls nut meal,  1/2 banana, 1 heaped tbls of nut butter.  Put in a jar the night before, give it a shake then pop in the fridge quick stir in the morning maybe add some chopped fresh fruit and there’s breaky.

*Puffy Coconut Cereal

 

Bread Breakfasts

*spelt sourdough & avocado

*banana on toast, spread with home-made nut butter

*mushrooms, sliced, sautéed in oil or butter, on toast with a little salt and pepper

*paleo pumpkin bread from Teresa Cutter with avocado or nut butter

*bruschetta with freshly rubbed garlic, flax oil, with fresh tomato and basil from the garden, salt and pepper

*avocado on toast with Herbamare and lemon

*sprouted bread with cashew butter and avocado

*banana bread, made with no sugar

chia pudding

Chia Porridge/Pudding Breakfast

All the rage at the moment! A basic chia porridge is so simple to make – just add liquid (I prefer coconut milk) to chia seeds until they are covered and a bit over and leave to thicken (40 mins at least or overnight if you like). Add lots of yummy things. To the one in this photo, I have added organic coconut milk and Nutraorganic’s Acai-Berry superfood powder and topped with bananas and blueberries. When I am not allowed sugar or fruit, I add nuts, other seeds and a good slurp of coconut oil.

Here are some more ideas:

*Chia seeds, pumpkin seeds, raisins, chopped dehydrated apples, pour your favourite milk over and let sit for 5-10mins to thicken.

*1 can coconut cream, 1/3 cup chia seeds, 2 TBL spoons honey (or maple syrup),  1/2 tspn vanilla essence,  2 limes – juiced and rind grated. Combine all ingredients in a bowl and spoon into cups. Let sit for 30mins and then place in the fridge. Should be ready to eat in another 30minutes. So easy and so yummy! From Wholefood Mama.

*chia pudding with raw cacao and blueberries

*chocolate chia pudding

*Quirky Cooking’s Layered Maqui Chia pudding

 

Well Nourished

 

Fruit Breakfasts

*poached fruit

*my Roasted Rhubarb with greek yoghurt

*chopped fruit, seeds and nuts sprinkled on top

*apple slices, spread with nut butter

*fresh fruit salad & yoghurt

*yoghurt and fresh berries with Superfoods for Kids Berry Choc Chunk or C Berry Blast

*ice cream ie frozen fruit whipped in blender or thermomix (bananas and berries are best)

*fruit salad with chia seed & avocado on top

*CADA (a gorgeous recipe, originally from Fleur Whelligan at Like Chocolate for Women).
This is the version I make – one chopped green apple, a small handful of coconut, 2 dates, a small handful of almonds, one tablespoon of chia seeds and a sprinkle of cinnamon. Simply pulse in your thermomix or food processor until it resembles muesli!

 

cada

Egg breakfast

*Fruit Omlette. 1 banana and 2 eggs whisked to make omelette. Serve topped with kefir yoghurt and raspberries

*2 eggs scrambled with goat milk and chia seeds. Add nitrate-free bacon & chopped spinach to the mix as a variation.

*Scrambled eggs with tomato or grated carrot

*2 pieces of nitrate free bacon, 2 eggs scrambled, poached or fried with grass fed butter and a 1/2 tomato cooked and 1/2 avocado.

*french toast (egg soaked spelt bread), fried in butter or coconut oil.

*eggs (poached, scrambled, boiled) with any of the following: salmon, nitrate-free bacon, mushrooms, spinach, tomatoes, steak, avocado.

*hash veggies (grated veg with a bit of almond meal and an egg to make patties) served with nitrate-free bacon, asparagus and eggs.

*a couple of ethical preservative free sausages with an egg and spinach.

*poached eggs on toast with spinach.

*slice of organic ham, poached egg and home made guacamole ( I make mine with mashed avocado, salt, pepper, lemon juice, Moroccan seasoning, diced tomato and a little bit of spring onions)

*fried salmon and mushrooms with poached eggs

*poached eggs, grilled tomato, mushrooms, cooked spinach and even broccoli

*poached egg on rye sourdough

*soft boiled egg (using mainly the yolk) smeared onto buttered sourdough toast

*scrambled eggs with fresh herbs on multigrain or sourdough bread

*toast with avocado or hommus with a poached egg

*omlette with vegetables – mushrooms, tomato, herbs

* my Egg Thingys

 

Pancake breakfast

*ricotta oat pancakes from Teresa Cutter

*GF pancakes (rice flour, buckwheat ground in thermomix, then add arrowroot and xantham gum) with soy milk, cinnamon, apple and an egg.

*banana pancakes – mash 2 bananas, add 2 eggs, whisk and then add your choice of flour (I use wholemeal spelt or SR and Spelt combo) add water or milk or greek yoghurt until the right consistency and then cook in whatever size you like.

*buckwheat pancakes that I add 2 eggs and natural yoghurt or ricotta cheese to the batter for extra protein plus cinnamon for sweetness.

*Aimee’s Paleo Banana pancakes

Mix together: 5 organic egg yolks, 1/4 cup coconut flour, 1 tsp baking powder, 1 tsp bicarb soda, pinch salt, 1 tbsp coconut milk, 2 ripe mashed bananas, cinnamon and vanilla. Leave to stand while you use a hand mixer to whip the egg whites separately. Once white mix is firm, gently fold into banana mix. Cook on fry pan on low heat with coconut oil. Pancakes will darken due to sugar in bananas, but thats fine. Once cooked, stack and drizzle with coconut milk and pure maple syrup.

*My Healthiest Pancakes Ever and 10 Healthy Pancake Recipes

Liquid Breakfast

*Fruit smoothies

*Brekkie smoothie – frozen berries, coconut milk, yoghurt, ice, psyllium, sunflower seeds and a little bit of stevia. Another yummy one is pear, almond milk, ice, yoghurt and sunflower seeds.

*Mixed berry smoothie made with flaxseed and almond milk.

*Banana, mixed berries, natural plain yoghurt and almond milk smoothie. Optional – add tofu.

*Mega smoothie of raw egg, yoghurt, coconut oil, chia seeds, vital greens and banana.

*Smoothie with vegan protein powder, berries and mixed seeds or muesli.

*Green spirulina smoothie

*frozen mixed berries, banana, egg, yoghurt, lsa (linseed, sunflower and almond meal) and milk smoothie

*super smoothie – organic almond milk, organic honey, banana, chia seeds, cacao & maca shake

*fruit smoothie – 1/2 a mango, a handful of raspberries & blueberries, 4 strawberries, 1/2 a fresh banana, 2 tsps of oats & 2 cups of almond milk

*My choc banana protein smoothie

*My pineapple mint green-tea green smoothie

 

Other Ideas

* home-made baked beans

*half an avocado, grilled with a tiny bit of organic ham and cheese

*slice tomato & onion, put in a saucepan & cook until tender, season with salt & pepper serve on sourdough toast

*leftovers from dinner

*My Blueberry Breakfast Slice (photo below)

BBS side

What a list!! I had trouble typing and not drooling on the keyboard! Thank you so, so much to all of you that took the time to tell me about your healthy breakfasts. Hopefully we have inspired you to try out something new.

What do you have for a healthy breakfast? Please post any ideas in the comments!

Want more??
Check out my friend Brenda Janschek’s 14 Winter Warmer Breakfasts!

 

Well Nourished

Filed In: FOOD / Tagged: breakfast, cereal, chia pudding, egg, healthy breakfast, healthy breakfast ideas, pancake, toast

Make your own gluten free brekky cereal

April 3, 2012 · 90 Comments

Make your own gluten free brekky cereal

 

I think I have a crush on Julie Maree Wood. I buy her books, I make her recipes, I stalk her Facebook pages, I like her posts, I tell everyone about her. 

“Julie Maree Wood is a naturopath and nutritionist (a food nerd). She teaches and writes on the topic, runs a clinic in Sydney and is the nutritionist for the Sydney Kings’ basketball team. She is the author of Feeding Fussy Kids, 60-Second Secrets,  The Complete Food Makeover and The 4 week Energy Diet.”

Flicking through my copy of Feeding Fussy Kids, I came across Julie’s recipe for Three-Bubble Crunch. Hellooooo, breakfast just got a whole lot more interesting! I’m sorry Julie, but I had to tweak it – I am a cereal serial tweaker! So, this is my version of Julie’s recipe. I call mine…..

 

Puffy Coconut Cereal!

 Vital Stats: egg free, nut free, gluten free

Okay, so this is what you need:

1 1/3 cups puffed brown rice

1 1/3 cups puffed corn

1 1/3 cups puffed millet

1/2 cup shredded organic coconut

2 tablespoons virgin organic coconut oil

2 tablespoons organic apple juice concentrate

3 teaspoons of cinnamon

Abundant Earth make fantastic puffed cereals with nothing artificial added. Find them in the health food aisle of major supermarkets.

 

Okay, so this is how you do it:

Line a large baking tray or two with baking paper. Set oven to 150°C.

Mix everything together thoroughly in a large bowl.

 

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Spread onto the trays, making sure you have it all in one layer.

Bake for about 10 minutes, depending on your oven. It should be nice and golden brown and crunchy. It will get even crunchier as it cools. Be careful not to burn it though!

Cool it right down and then store it in an airtight container. Serve it with some organic milk for brekky or just as a snack on its own! You could also top it with a dried fruit, nut and seed mix.

 

Get more fantastic recipes and tips on getting nutrition into fussy kids:

 Feeding Fussy Kids: Delicious Nutritious Recipes to Tame Fussy Eaters

 

 

Filed In: FOOD / Tagged: breakfast, cereal, coconut, coconut oil, corn, feeding fussy kids, giveaway, gluten-free, Julie Maree Wood, millet, rice, vegetarian

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