ACTIVATED OATS

There is a new craze sweeping the health food industry: Activated Oats. You may wonder why plain old oats are not considered good enough to eat anymore. The reason: grains and therefore raw oats contain phytic acid, which is difficult for our digestive systems to break down. As many people around the world have sensitive digestive systems, consuming grains or nuts, beans or seeds without first soaking (or activating them) can cause digestive distress. And we all know that our overall health begins and ends with our gut health. Simply cooking your oats will reduce the amount of phytic acid to some degree, however soaking/activating the oats in warm water and an acidic ingredient is a much more effective way to break down and negate this acid. Soaking raw oats between 8-24 hours is advised to improve their health benefits. 

Ingredients


Activated oats

• 3 cups raw oats
• 9 cups warm water (or enough to cover the oats with room for the oats to swell)
• 3 tablespoons acidic medium (white or apple cider vinegar, yogurt, lemon juice)
• pinch of sea salt 

Toppings

• 2 heaped teaspoons ground cinnamon
• 1 1/3 cups unsweetened almond milk
• fresh or dried fruit such as sultanas or apple 

Method

1. Combine all ingredients in a large bowl and stir to combine. Cover tightly with glad wrap and soak for 8-24 hours (the longer you can soak the oats for the better!). 

2. Drain the oats in a colander and rinse very well with cold water. 

3. Combine the oats with the cinnamon and milk and stir well to combine. Keep in the fridge and serve chilled with fresh or dried fruit. 

Makes / enough for 5 servings of 3/4 cup

x Emily 

ROLLED OAT & CACAO BLISS BALLS

I often fail miserably to have just one of these bliss balls a day, however I try never to go over two a day. Thess balls were inspired from a delicious batch a lovely client gave me to sample a few weeks ago. If you do not have a food processor handy, not to worry. Instead you can just mix all the ingredients together in a large bowl; your bliss balls will take on a chunkier texture that is equally as nice as a smooth consistency. I often find myself doubling the recipe so I have lots of these treats in the fridge! You could use puffed rice or puffed quinoa instead of oats. 

Ingredients

• 1 1/2 cups rolled oats (or gluten-free rolled oats if celiac)
• 2-3 heaped tablespoons raw cacao (depends on how chocolatey you want it!)
• 1/4 cup organic maple syrup or honey 
• 2 heaped tablespoons natural peanut butter (contains only peanuts)
• 1 heaped tablespoon hulled tahini (or substitute for another tablespoon of peanut butter)
• pinch of sea salt
• 1-2 tablespoons coconut oil (in liquid form)
• 1/4 cup water 
• Optional- 2 heaped tablespoons of protein powder (I use rice or pea protein powder) 
• Desiccated coconut - to roll balls in 

Method

1. Process all the ingredients in a food processor until well combined. If the mixture is too dry, add additional water; 1 tablespoon at a time to the processor and stir. (Without a food processor: stir all the ingredients in a large bowl until well combined. Add more water if needed). 

2. Pour a layer of desiccated coconut on a serving plate. With wet hands roll each ball then roll in the coconut. Place in an airtight container and refrigerate until ready to eat. 

Makes / 12-13 medium balls 

x Emily 

DATE, OAT & ORANGE GRANOLA

There's usually not much variety in my breakfasts, as I rush out of the house most mornings at 4:45am and need to grab something really quickly from my kitchen. I've been experimenting with making my own granola and muesli recently on Sundays and here is my latest creation. I am what some would call seriously obsessed with Medjool dates and have recently been using them in most sweet creations. If you keep the quantity of fresh dates that you use low, you will keep the calorie count and the sugar content minimal. I love added quinoa flakes to granola & muesli, as well as buckwheat (which has no traces of wheat in it), chopped nuts and oats (which you can buy gluten-free if you have an intolerance). The orange zest and orange juice adds a beautiful flavour to this simple granola. Serve with a generous dollop of natural yoghurt or with 1/4- 1/3 cup of the milk of your choice. 

Ingredients

• 150g fresh Medjool dates, pitted & roughly chopped
• 2 1/2 cups rolled oats (225g)
• 45g raw buckwheat
• 50g quinoa flakes
• 1 tablespoon maple syrup
• 15g chia seeds
• 50g cashews, roughly chopped
• 2 tablespoons orange zest, finely grated 
• the juice of 1 medium orange (around 70ml)

Cooking 

1. Preheat a fan-force oven to 150 degrees celsius, then line a large baking tray with baking paper. 

2. Combine all of the ingredients together in a large bowl, stirring well. 

3. Spread the granola in a single layer on the prepared tray. Bake for 10 minutes in the oven, then remove and stir well, returning the granola to a single layer. Continue to bake for around 20 minutes, or until the granola is a light golden brown, repeating this stirring process every 5 minutes. Remove from the oven and set aside to cool completely. 

Store in an airtight container for up to 2 weeks. Serve topped with 1/4-1/3 cup almond, rice, oat milk. 

Makes / 8 servings
Total Preparation time / 20 minutes 
Total Cooking time / 30 minutes plus cooling time 
Approx calories / 263 per serving 

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 

TOASTED HOMEMADE MUESLI with RICE PROTEIN POWDER

I have gotten sick & tired of looking for muesli in supermarkets or health food stores and seeing such a high percentage of sugar in each serve. I have come across some brands that have up to 25 grams and call themselves the ‘low-fat’ muesli choice...not cool. Also if you let your eyes wander to the Ingredients list you will find some pretty shocking and artificial sugar items there. So I decided to make my own muesli with some very helpful tips from a good friend who is a homemade muesli expert. Feel free to experiment and change the types of dried fruit and nuts you use - I find the ‘breakfast sprinkle’ at Coles in the cereal aisle works well as it is only $3 for 500ml of dried fruit & nuts. I added more nuts, seeds and sultanas in my own muesli to give it more body and to accompany the many cups of oats.

Rice protein is something I was just introduced to just yesterday, from my health nut of a father. Rice protein is a supplement made from brown rice, found in powder form. As I follow a strict dairy-free diet, I cannot consume whey protein as it is made from dairy and soy. Rice protein powder is a healthy alternative for anyone who is lactose and gluten intolerant. In addition, it is lower in calories than other types of protein powders, making it an excellent choice for weight loss. Typically rice protein is less expensive that other protein powders on the market and is also completely acceptable for vegans to consume. This fine powder can be added to smoothies, date balls or sprinkled over muesli or cereal for a protein boost. As many people struggle to consume enough protein in their diets, protein powder is a sneaky way to get closer to our recommended daily intake. To figure out how many grams of protein you should be consuming on a daily basis, multiply your body weight in kilograms by 0.8. The amount may surprise you!

INGREDIENTS

• 4 cups oats
• 1 cup breakfast sprinkle (available at Coles in the cereal aisle, consists of dried fruits & peanuts) or your own combination of dried fruit & nuts
• 1 cup sultanas
• 3-4 tablespoons pepitas (pumpkin seeds)
• 1 heaped tablespoon ground cinnamon
• 1/4 cup silvered & chopped almonds, walnuts, or any type of nut (do not include if have made your own nut mixture with the second ingredient above)
• 1/4 chia seeds (white, black or a mixture)
• 6 heaped tablespoons rice protein powder
• 3 tablespoons maple syrup 

COOKING 

1. Preheat a fan-forced oven to 200 degrees celsius.  Line a large baking tray with baking paper. 

2. Whilst oven is preheating, place all of the ingredients except for the maple syrup into a large bowl. Mix well to combine. 

3. Spread 2 cups of muesli evenly on the prepared baking tray. Gently drizzle 1 tablespoon maple syrup over the muesli, trying to cover as much muesli as possible. Place in the oven for 2-3 minutes or until very lightly toasted, then remove and place in a large cereal container. Continue toasting the muesli 2 cups at a time until all muesli is toasted. 

Serve 1/2 cup of muesli with lactose-free, soy, rice or almond milk. If not dairy-free serve with regular milk or natural yoghurt. Lightly drizzle more maple syrup or honey if desired on top of muesli but use sparingly. 

Makes  / 6 1/2 cups

Total Preparation time / 10 minutes 

Total Cooking time / 10 - 12 minutes 

x Emily