CINNAMON CRUNCH TOASTED MUESLI

 

Ingredients (all quantities and ingredients variable depending on preference):
(Makes approx. 4 serves)

  • 2 cups rolled oats
  • 1 tablespoon raw walnuts, roughly chopped
  • 1 tablespoon raw almonds, roughly chopped
  • 2 tablespoons raw cashews, roughly chopped
  • 1 tablespoon dried cranberries
  • 2 tablespoons dried raisins
  • 1 tablespoon chia seeds
  • 1 tablespoon flaxseeds
  • 1/2 tablespoon ground cinnamon

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Steps:

  1.  Mix all ingredients except cinnamon in a bowl.
  2.  Sprinkle cinnamon to taste, and mix again.
  3.  Line a baking tray with foil, and thinly and evenly spread muesli mix onto pan.
  4.  Bake at 150 degrees Celsius for 20 minutes, or until golden brown or crunchy.
  5.  Allow to cool before serving with your favourite milk or yoghurt, or storing in a jar for later!

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Notes:

  • Substitute other fruits, nuts or seeds to suit your own taste!
  • When choosing dried fruits, be sure to choose varieties that don’t have added sugar.
  • Opt for raw nuts rather than salted – increased sodium intake also increases blood pressure.
  • Be weary of adding too much dried fruit – fructose is still sugar!
  • Try adding dried coconut flakes, sesame seeds, pumpkin seeds, goji berries etc. for different textures!
  • Too crunchy for you? Try a soaked muesli! Soak the oats in water or your preferred milk overnight with the ground cinnamon. Mix with other ingredients before serving – either cold, or heated up.

Nutrient Break Down:

  • Oats are an excellent source of dietary fibre, protein, magnesium and iron.
  • Nuts are rich in magnesium, protein, iron, polyunsaturated fats, monounsaturated fats (“good fats”), calcium, vitamin E, zinc and fibre. Be sure to consume only a small portion each day, though, as they are also high in kilojoules!
  •  Seeds are also rich in magnesium, iron, fibre, “good fats” and potassium.
  • Phytic acid in oats, nuts and seeds may inhibit the absorption of many nutrients. Soaking these ingredients before cooking may help, but studies are still conflicting regarding its effectiveness.
  • 1 serve (approx. 3-4 tablespoons) provides:
    • 1 serve of grains
    • 1/2 serve of fruit
    • 1/2 serve of lean meat/poultry/nuts & seeds
    • Served with 250mL milk or yoghurt or dairy alternative: + 1 serve of dairy

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