NUT, RICE & SEED GRANOLA

Making my own breakfast is one of my favourite things to do, as I love experimenting with gluten-free grains and different combinations of ingredients. My latest invention is below; a very simple homemade granola. So simple in fact that I did not even chop the nuts and instead left them whole as I prefer them this way...and I was being a tad lazy! Beautiful toppings such as chia seeds, flaxseeds and/or fresh fruit can be added to the granola, however make sure not to add them before cooking in the oven. 3/4 of a cup of this granola is very filling and keeps me going for most of the morning from 5am onwards. As this recipe makes approximately 10 cups you will have breakfast sorted for days! 

P.S- if gluten-free use puffed corn or quinoa flakes in place of puffed kamut, as it contains wheat. 

Ingredients

• 4 cups puffed rice
• 1 1/2 cups quinoa flakes / 3 cups puffed corn / 3 cups puffed kamut 
• 1/2 cup almonds
• 1/2 cup cashews
• 1/2 cup walnuts
• 3 tablespoons organic maple syrup
• 1/2 cup pepitas (pumpkin seeds)
• 1/2 cup sunflower seeds
• coconut oil / rice bran oil spray

Cooking 

1. Preheat a fan-force oven to 180 degrees celsius. 

2. Combine all ingredients except for the oil in a large bowl and stir well to combine. 

3. Evenly spread out the granola on 2 large baking trays lined first with baking paper. Lightly spray the coconut oil over the top. 

4. Cook in the oven for 12-15 minutes, depending on how golden brown you would like your granola. Remove from the oven and leave to cool completely before storing in a large jar. 

Makes / 10 cups

1 generous serving / 3/4 cup with 1/3-1/2 cup milk 

Total Preparation time / 5 minutes max

Total Cooking time / 12-15 minutes plus cooling time 

x Emily 

CHOCOLATE (COCO POP) GRANOLA

This granola has been adapted from Sarah Wilson's 'I Quit Sugar for Life' cookbook. This is my 3rd attempt at this granola and I think I have the ingredients and their quantities pretty down pat. I love serving this with fresh fruit and almond milk, however a dollop of natural yoghurt would be beautiful as well. If I have a big morning I eat 3/4 a cup of this granola, for a smaller morning I consume 1/2 cup. After making my own granola I doubt I will ever go back to store-bought. Perhaps you won't either after tasting this Chocolate 'Coco Pop' granola. You can buy puffed corn & rice from major supermarkets and health food stores. Alternatively you can use rolled oats, however I have made it with both and prefer this granola gluten-free. 

Ingredients

• 2 cups puffed corn
• 4 cups puffed rice
• 1 1/2 cups mixed nuts (I used a mixture of almonds, cashews & walnuts), roughly chopped
• 1 heaped teaspoon ground cinnamon
• 2 heaped tablespoons cacao powder
• 2 tablespoons rice malt syrup or honey 
• 4 tablespoons coconut oil

Method

1. Preheat a fan forced oven to 140 degrees celsius. Line a large baking tray with baking paper. 

2. Combine all the ingredients in a large bowl. Mix really well so that all the ground cinnamon and cacao powder is combined. 

3. Spread the granola on the prepared baking tray, trying to make a single layer if possible. Bake in the oven for 20 minutes, then remove and place back in the oven for another 20 minutes with the tray turned 180 degrees so that the granola bakes evenly. 

4. Remove from the oven and leave to cool completely. Serve with fruit and milk or yoghurt if desires. 

Makes / around 7-8 cups

Total Preparation & Cooking time / 45 minutes (plus cooling time) 

x Emily 

HOMEMADE FRUIT & NUT MUESLI

I usually eat my breakfast by 5:15am most mornings and I need something very filling to sustain me for my early working hours. I love making different types of cereal and muesli and this fruit & nut muesli is one that myself and my partner have been enjoying for the past several weeks. You can add different nuts and dried fruit to the muesli, whatever you have on hand will work. For the nut combination I try to use only a few macadamias and more almonds, cashews and walnuts due to the high fat content in macadamias. The flaxseed meal is a great addition to any muesli / cereal, due to the omega-3 fatty acids, dietary fibre and lignans it contains. Serving size ; I usually eat around 1/2 - 3/4 a cup of this muesli with oat milk every morning, however my partner eats around 1 - 1/2 cups. 

INGREDIENTS

• 7 cups cornflakes (organic if possible)
• 7 cups rolled oats (organic if possible)
• 2 cups mixture of chopped nuts (a mixture of cashews, almonds, walnuts, macadamias, etc)
• 1 cup loosely packed dried cranberries 
• 1 cup loosely packed sultanas 
• 1 cup chia seeds
• 1/2 cup flaxseed meal

COOKING 

1. Place the cornflakes and oats in a large saucepan over high heat. Cook, stirring regularly, for 8-10 minutes or until the majority of the oats are lightly golden. Remove from heat and leave to cool. 

2. When slightly cooled, add the nuts, dried fruit, chia seeds and flaxseed meal to the large pan and stir well to combine. Place in a large jar or cereal container and serve yourself between 1/2 cup to 1 1/2 cups every morning for breakfast. 

Makes / 19 cups

Total Preparation time / 5 minutes 

Total Cooking time / 15 minutes 

x Emily 

CHIA COATED CAROB BALLS

Another ball recipe! I really go crazy for these as they stop me from running to the supermarket and grabbing lollies or other artificial sugary things. They serve as desserts, snacks and nutritious gifts.

I attended a raw cooking class a few weeks ago where carob powder was first introduced to me and it has been on my radar since then. The benefits of this powder (made from the carob plant that grows fruit known as carob pods) are extensive. These carob pods are grown in warm climates and have been consumed for over 5,000 years. Carob powder is an excellent alternative to cocoa powder, as it is caffeine free, high in calcium, rich in vitamins & minerals and can provide relief to gastro problems and coughs. It is quite strong, so just 1 or 2 teaspoons will do when making sweets such as the recipe above. Try swapping cacao powder for carob powder for a caffeine free snack once in a while. 

INGREDIENTS

• 300g dates
• 1/4 cup almonds
• 1 heaped teaspoon carob powder
• around 1/3 cup mixture of white & black chia seeds 

PREPARATION

1. Process the dates in a food processor until smooth. (You may need to add small splashes of water to the dates during the processing stage to be able to get the smooth consistency). 

2. Add the almonds and carob powder to the processor and very lightly process for a few seconds. Remove from the processor and form into 12-14 small balls. Pour the chia seeds onto a flat plate and roll each ball until all sides are covered by the seeds. Place in the refrigerator for 1 hour and then eat. 

Makes / 12 - 14 balls

Total Preparation time / 15 minutes maximum (plus 1 hour refrigeration). 

x Emily 

FRIDAY NUTS

Usually by the time Friday rolls around I start to go a little nuts. My week is wrapping up, spirits are high and I can barely string a sentence together. So its fitting that this Friday we talk about actual, edible nuts and the health benefits they have to offer. I will admit that I used to be scared of the fat content in nuts and would instead turn to 3-4 pieces of fruit a day, which was a super high amount of sugar and fructose to be consuming. However, as I read more about these fascinating little babies I have come to realise that they are filled to the brim with nutritional value, GOOD fats and keep me feeling much more satisfied than an afternoon apple snack ever could. Studies have revealed that a moderate intake of nuts 30-50 grams a day, is by no means linked with weight gain. In fact, regular consumption of nuts increases the release of hunger hormones in the gut, thus helping us control our appetites. 

Pistachios : the US Department of Agriculture has recently discovered that eating pistachios can assist you in reaching your weight loss goals, as some of their fat is not fully absorbed, meaning that you feel fuller for longer without the calories. These little green nuts also have the highest level of cholesterol lowering plant sterosis. 

Walnuts: are packed with omega-3 fats which provide you with healthy looking skin and a strong heart. 

Peanuts: another nut that assists in lowering cholesterol. 

Brazil Nuts: a natural cancer-fighter. 

Almonds: an excellent source of mono-unsaturated fat, which helps burn fat. 

Hazelnuts: are full of calcium and folate, which is great for the heart. 

x Emily 

COCONUT, OAT & NUT GRANOLA

Another no-sugar recipe from Sarah Wilson’s I Quit Sugar cookbook. You may remember Sarah’s Zesty Lemon & Poppy Seed Cookies that I made in March (http://soulfulsandwiches.blogspot.com.au/2013/03/zesty-lemon-poppy-seed-cookies.html). This Coconut, Oat & Nut Granola I have been making for a few weeks now and I am totally in love with it. I was cooking a fruit & nut muesli prior which I did also enjoy, however it’s nice to mix things up for breakfast. This granola has a lot going for it; it is simple and easy to make, there are only a few ingredients needed and it is sugar-free. Unfortunately oats are technically not gluten-free as they can be made in machines in factories that have previously been in contact with other food that contains gluten. Some people intolerant to gluten can handle oats in their diet, most that are very allergic to gluten cannot. If you cannot, you can omit the oats and add another cup of shredded coconut or coconut flakes. If you like a bit of sugar you can sprinkle some honey or maple syrup on top, but you may be surprised how delicious this granola is without sugar! 

INGREDIENTS

• 3 cups oats
• 2 cups shredded coconut or coconut flakes
• 2 cups almonds, cashews, pecans, walnuts, macadamia nuts, roughly chopped
• 1/2 cup chia seeds
• 3-4 tablespoons coconut oil (in liquid form) 

COOKING 

1. Preheat a fan-forced oven to 160 degrees celsius and line a large baking tray with baking paper. Combine all the ingredients in a large, deep bowl and mix well together (I prefer to use my hands than a mixing spoon for this). Spread as much of the granola onto the prepared tray as you can, making sure that the granola is evenly spread. Bake for around 10 minutes or until the coconut, oats and nuts are lightly toasted and golden. (If you like your granola very crunchy, bake for longer until the ingredients are very brown). Remove from the oven and allow the granola to cool for 4-5 minutes, then place in a container and repeat the baking process until all granola is toasted and cooled. Keep in a airtight container and eat with yoghurt or with rice or soy milk if dairy intolerant. If you like a bit of sugar you can sprinkle some honey or maple syrup on top, but you may be surprised how delicious this granola is without sugar! 

Makes / 6 cups

Total Preparation time / 5 minutes 

Total Cooking time / 30 minutes (not including the cooling time needed for the granola) 

x Emily 

VEGAN DATE BALLS

The internet is so saturated with date ball ideas that its a little overwhelming how many recipes are out there. Some are vegan, some are sugar-free, and some are filled with butter and fat. I really like cooking recipes that friends have tried & tested and this vegan date ball formula comes from a health-nut of a friend. You can use whatever nut you like in the balls, such as hazelnut, cashew, pistachio or you can omit the nuts for dried fruit. You can add more seeds, such as 1 tablespoon of chia or omit certain seeds. To keep it strictly vegan, do not add any butter or eggs. To keep it low in sugar do not add any processed sugar; trust me when I say that the dates are sugary enough! Watch this space for more date ball recipes in the future. Thanks for getting me into this delicious and easy form of making and consuming healthy sweets Avin!

INGREDIENTS

• 500g dates 
• 3 tablespoons raw cacao powder 
• 2 tablespoons white sesame seeds
• 2 tablespoons sunflower seeds
• 2 tablespoons pepitas (pumpkin seeds)
• 3 tablespoons almond meal
• 75g crushed walnuts (or any other nut you prefer)
• desiccated coconut 

PREPARATION 

1. Process the dates in a food processor until minced. You may need to add water if the date mixture is too thick and the dates become one big ball; only add a dash of water at a time. Add cacao  powder and almond meal and blend until just combined. Mix the three types of seeds and walnuts into the date mixture by stirring. Roll the mixture into even shaped balls and have a separate plate ready to roll balls in coconut. Cover and refrigerate for a few hours until set. Store in the refrigerator. 

x Emily 

SIX VEGETABLE & CASHEW PAD THAI

What I love about Pad Thai is how many different ways there are to create it. You can go vegetarian and use tofu, egg and capsicum. One can fry up chicken or pork and add it to a Pad Thai overflowing with crushed peanuts and sprinkled with palm sugar. This dish can even be transformed to suit a strict vegan. It seems like whatever spin one puts on Pad Thai, they can’t go wrong with this iconic dish.

Personally, I like a little chicken for protein and a whole lot of vegetables, hence the name of the recipe. Not being a big fan of peanuts, I decided roughly chopped cashews would suit better as a topping. Get imaginative and create your very own Pad Thai! 

INGREDIENTS

Pad Thai 

• 400g chicken breast fillets, cut into even 4cm pieces
• 200g bean sprouts
• 2 cups red cabbage, finely chopped
• 1 broccoli head, cut into even sized florets
• 2 green onions, roughly chopped
• 1 garlic clove, finely chopped
• 2 medium carrots, cut into matchsticks
• 2 teaspoons sesame oil
• 200g flat rice-stick noodles 
• 2 tablespoons fried shallots
• a scant handful of unsalted cashews, roughly chopped 

Sauce

• 1/8 cup gluten-free sweet chilli sauce
• 1/8 cup gluten-free soy sauce or tamari
• 4 tablespoons lime juice
• 2 tablespoons rice wine vinegar
• 1/4 teaspoon chilli flakes

COOKING 

1. Bring a large saucepan of water to the boil. Add rice noodles and cook, stirring occasionally, for 4-5 minutes or until noodles are tender but not mushy. Drain well with cold water and set aside. 

2. Meanwhile, make the sauce by combining all the ingredients in a small bowl and whisking well to combine. Set aside. 

3. Heat the garlic & 1 teaspoon sesame oil in a large wok over medium heat. Add chicken pieces and cook, stirring frequently, for 5-6 minutes or until chicken is white in colour and no pink flesh remains. Remove chicken from heat and keep warm. 

4. Add the rest of the sesame oil (1 teaspoon) to the wok and pour in carrot pieces and broccoli florets. Cook, stirring frequently, for 4 minutes or until vegetables are slightly tender. Add the cabbage, bean sprouts and green onions and cook for a further 3 minutes. Reduce the heat to low and add the cooked noodles and the sauce to the wok, stirring until well combined. Remove from heat and place in a large serving bowl. 

Serve warm with fried shallots and cashew pieces sprinkled on top if you wish. 

Serves / 4 

Total Preparation time / 20 minutes 

Total Cooking time / 30 minutes 

x E

CORN PASTA WITH BASIL & CASHEW PESTO

There are a few pesto recipes available on my blog if you go far back enough, however I am happy to say that this one is my very own recipe. I use the least amount of olive oil that I can (2 tablespoons) which does give the pesto a rougher quality, which I do prefer to the creamier texture of some store-bought pesto. As my partner loathes pine nuts (how can you possibly hate them?) I used cashews as the nut base. Do not go crazy with the lime juice as anymore than 2 tablespoons will give the pesto a runny quality. Since experimenting with this pesto a month or so ago, I have made it half a dozen times. It has become a wonderful addition to several dishes; I have used it in Eggplant Parmigiana, as a sauce for poached eggs and as a topping on corn & rice crackers. If you make a big batch it can be stored in the fridge for 4 days in an air-tight container. I find that there is something so primordial about making one's one sauce from scratch and I intend to do it more. 

INGREDIENTS

• 400g Sam Mills gluten-free corn pasta
• 1 large bunch basil leaves, washed & stems removed
• 1/4 cup raw and unsalted cashews
• 2 garlic cloves, finely chopped
• 2 tablespoons lime juice
• 2 tablespoons olive oil
• sea salt

COOKING 

1. Bring a large saucepan of water to the boil with a generous pinch of salt. Pour the pasta in the boiling water and stir occasionally for 8-10 minutes or until tender. Remove from heat and drain well with cold water. 

2. Meanwhile, place basil leaves, cashews, garlic, pinch of sea salt and lime juice in a food processor. Process on medium speed until well mixed. Add 1 teaspoon olive oil at a time until you have used 2 tablespoons. When the oil has been combined, remove pesto from the processor and serve a generous dollop on top of one quarter of the pasta. Serve immediately. 


Serves / 4
Total Preparation time / 10 minutes 
Total Cooking time / 15 minutes

x E