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.
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
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