Let's face it, kids (and many adults - me included!) love cereal. It's sweet, crunchy, moreish...why wouldn't you? Yet the cereals on our supermarket shelves are rammed full of ingredients and additives that are simply unnecessary and, essentially, wreaking havoc on our health. And that also includes many of the 'healthier' mueslis and granolas in our supermarkets too.
Many of the supermarket-bought cereals are fortified with micronutrients like vitamin D, B12 and iron, but this doesn't mean they are the healthy choice. Focus on getting these micronutrients from whole foods (vegetables, fruits, nuts, seeds) and get outside every day for your daily vitamin D dose*.
*Some individuals may need Vitamin D supplementation, especially during the Winter months. Please speak to your GP or Nutritionist for further advice.
The Recipe
It's been on my list for years to start making my own cereal and I've finally got round to it. It takes less that 15 minutes and is a real no-brainer. Unlike supermarket-bought cereal, you have the freedom to choose what you add - focus on filling up on protein-rich foods including unsalted nuts (pecans, almonds, brazil nuts, hazelnuts, cashews, etc) and seeds (pumpkin, sunflower, linseed, hemp, chia). Try to leave out the dried fruit (purely to keep the sugar content down) but there's nothing wrong with mixing it up and adding a small handful of sultanas, dried cranberries, chopped apricots or dates now and then.
This recipe is essentially my take on granola but, for my children, I find it effective to name recipes to help create some fun and positive language around food.
Eat your Homemade Crunchy Nuts with a good dollop of full-fat, natural yogurt and some seasonal fruit and you're good to go.
Note that I water down the maple syrup and/or honey and it is plenty sweet enough.
INGREDIENTS
Base ingredients:
300g rolled oats (cando 50/50 rolled and jumbo oats)
Protein & fats:
100g mixed seeds (sunflower, pumpkin, linseed, hemp etc)
100g flaked almonds
50g desiccated coconut
1 large handful unsalted almonds
1 large handful unsalted pecans
1 large handful unsalted brazil nuts
1 large handful unsalted hazelnuts
1 large handful unsalted cashews
2 tbsp nut butter
Sugars:
2 tbsp maple syrup
2 tbsp honey
METHOD
Heat oven to 160C fan and line 3 large baking trays with parchment.
Measure out and mix the oats, nuts, coconut, and seeds into a large mixing bowl (leave out the nut butter for now).
Using a microwave-safe jug, add the maple syrup, honey, nut butter (any is fine but go for no added sugar, salt or palm oil) and 150ml water. Give a little stir and pop in the microwave on medium for 1 minute. Take out, give a little stir and pop back into the microwave for 30 seconds. Take out and pour into the large mixing bowl with the other ingredients. Mix together with a spoon.
Spread the mixture across the 3 lined baking trays. Pop into the oven for 8 minutes.
If adding any dried fruit, add this after the 8 minutes. If not, just move the mixture around a little on the trays and then put back into the over for a further 6 minutes.
Take out and let it cool.
Add to a jar or any air-tight container and...voila!
For more nutrition tips and recipe ideas for you and your family, find me on Insta @nappyvalleynutrition
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