Kitchen table: Quinoa, Buckwheat, Maple Nut-Ola

The most important meal of the day - and the easiest to get wrong. Our nutritional expert Danielle Heyhoe is back with a nut and grain filled start to the morning that will get you up and at ‘em in no time. Over to you Danielle…

As a Nutritional Health Coach, a common occurrence I see with my clients is that although they may be having a relatively healthy breakfast of sugar-free muesli or porridge, they still lack any real intake of quality fat to accompany their breakfast bowl. Dietary fat is crucial for cell development, hormone regulation, and energy. When I explain this to them, they always ask how to increase their fat intake in their morning meal. My answer is simple, yet effective; Quinoa, Buckwheat, Maple Nut-Ola.

This recipe is delicious and nutrient-dense with loads of nuts and coconut oil. It pairs well with unsweetened greek or coconut yoghurt, which I especially suggest as it will only increase your intake of quality fat. I often suggest adding berries to the mix as well to increase the anti-oxidant dose for healthier skin and hair, as well as an immune system boost, which is more than welcomed in this chilly season!

For more nutritious breakfast recipes, click here.

Ingredients:

1 cup whole rolled oats*
1 cup sprouted buckwheat groats
½ cup quinoa
2 Tbsp chia seeds
2 Tbsp white sesame seeds
¾ cup raw almonds, coarsely chopped
¼ cup raw pumpkin seeds
¼ cup raw walnuts, coarsely chopped
¼ cup threaded coconut
2 tsp cinnamon
¼ cup goji berries, roughly chopped
¼ cup raisins
¼ cup maple syrup
½ cup coconut oil, melted

Method:

1. Pre-heat the oven to 160°
2. Place all dry ingredients into a large mixing bowl. Stir thoroughly. Pour wet ingredients over the dry ingredients and mix well.
3. On a lined baking tray, tip the mixture out and pat down with the back of a large spoon. It should be tightly packed together.
4. Place the tray in the oven for 30 - 40 minutes.
5. After the first 30 minutes, stir the mixture, then pat down again. If you would like it slightly more toasted, bake for a further 10 minutes.
6. Leave on the tray to cool completely. Once it is cool, break the nut-ola up with your hands and pour into a large jar.
7. Store in an airtight container in the pantry for up to one month.

*If you prefer not to use grains, you can swap the rolled oats for 1 cup of mixed nuts, roughly chopped.

Image: Camilla Gould

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