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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

Pantry Clean-Out Muesli (plus recipes to make with it)

September 21, 2015 · 5 Comments

Pantry Clean-Out Muesli (plus recipes to make with it)

 

Every time I clean out my pantry, I make a batch of what I affectionately call my “Pantry Clean-Out Muesli!”

Pretty much, it’s a way of using up all those half-opened packets of nuts, seeds and dried fruit. It tastes different each time!  It also means I am using up food before it goes off, reducing my food wastage.

Muesli is the only breakast cereal we eat now (even the NNADad gave up his 35 year Weetbix habit!)

Because it’s a pantry clean-out muesli, I don’t have an exact recipe for you! As it’s not cooked, it doesn’t really matter what you put in it or the quantities you use, so go crazy with whatever is in your pantry – it will still taste good. Here is a basic list of what you might want to use:

  • Rolled Oats (I always have a big stash of organic ones) as your base
  • Nuts (I don’t even worry about chopping them, it’s good for you to chew!)
  • Dried Fruits (go for those without sulphites and organic if you can, chop in the food processor if using large)
  • Shredded Coconut (adds a great flavour and nutrients)
  • Seeds (I use everything from sesame seeds to chia, pepitas and sunflower seeds)
  • Cinnamon (as well as being great for controlling blood sugar, it adds a nice sweetness)
  • Anything else you want!

Now you can just eat it in a bowl with some milk, yoghurt and fresh fruit or you can use it in some recipe ideas. Here is some inspiration for you.

Muesli Biccies

♥ Muesli Biccies

Whip up 2 egg whites and add to 2 cups of muesli (I pulse it in the food processor a bit to get smaller chunks) and the 2 egg yolks. Roll into small balls and bake in a 160ºc oven for 15 minutes. You can add some honey if you like but I find them sweet enough with the dried fruit (plus I can eat them for brekky and not feel like I am having too much sugar first up!)

 

Muesli Bliss Balls

♥ Muesli Bliss Balls

In a food processor, whizz together 2 cups of muesli with 1/4 cup of honey and 1/4 cup of peanut or nut butter until just combined (don’t go too long or it will just turn to mush!) Roll into balls and refrigerate to firm up.

 

♥ Bircher Muesli

To 1 cup of muesli, add 1 cup of milk of your choice and 1/2 cup yoghurt of your choice (stick with plain to avoid sugar and additives) and leave in the fridge, covered, overnight or for a few hours. The next day, you can add more milk or yoghurt to get it to the consistency you like. Add fresh fruit and nuts on top.

Hot Tip: I only make bircher muesli this way if I don’t have nuts in the muesli as soaking with nuts can make the bircher go bitter.

 

♥ Muesli Bars

Combine 4 cups of muesli with 1/2 -1 cup honey (depending on how sweet you like it) and 1/2 cup melted coconut oil or butter. Mix thoroughly and press into a paper-lined baking tray. Set in the fridge and then cut into bars to eat!

 

♥ Muesli Crumble

Pulse in the food processor 1 cup of muesli, 50g butter or coconut oil, 1 teaspoon vanilla extract, 1/4 cup coconut sugar and 1/4 cup spelt flour (optional). Spread over stewed apples (or you favourite crumble combo) and bake in the oven for 20 minutes at 180°c.

 

♥ Muesli Pancakes

Add half to one cup of muesli into your next pancake batter!

 

♥ Muesli Parfait

Layer your muesli (toast it if you like) in a cute jar or glass with yoghurt and stewed or fresh fruits.

 

♥ Muesli Muffins

Mix 1 1/2 cups muesli (you might want to pulse it to get smaller chunks) with 1 3/4 cups of spelt SR flour and 1/2 cup rapadura or coconut sugar in a bowl. In another bowl whisk 1 egg, 1/2 cup full fat plain yoghurt, 1/4 cup melted coconut oil and 1/4 cup milk of your choice. Gently combine the two mixes and spoon into muffin cases. Bake 20 minutes at 180°c.

♥ Granola

Mix four cups of muesli with 1/4 cup melted coconut oil and 1/4 cup of maple syrup. Bake on a lined baking tray at 180°c for about 40 minutes, stirring regularly.

 

What else can you use muesli for? Got a recipe? Link us up!

Want some more wholefood brekky ideas? Check out my Bumper Breakfast List.

 

 

Filed In: FOOD / Tagged: breakfast, food wastage, granola, how to make muesli, muesli, muesli recipes, reduce food wastage, toasted muesli

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

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