Deliciously sugar-free, raw sprouted muesli / granola with berry ‘bling’!

Raw, sprouted muesli with logo

 

I am LOVING making raw, sprouted muesli / granola / cereals. There are many different ingredient and flavour possibilities. The sky is the limit really.

The mueslis I make are made from gluten-free whole grains / seeds.
They are creamy, yet dairy-free.
They are completely free of processed sugar, colour, flavouring and other additives.
There is so much real food in them that they don’t need all of that stuff. Yep, they are packed full of healthy, living nutrients. Filling. Wonderful for breakfast or a snack.

Feel free to add your favourite, healthy ingredients to really make this recipe your own. More on inspiring, different ingredient options below. Great to have a variety of different foods for our breakfasts, to get the maximum amount of health-building nutrients into our bodies!

This raw muesli recipe feeds about 4 people.

Ingredients:

I use homemade almond milk which is very quick and easy to make, and SO much creamier and cheaper than store bought. For an easy, step by step photo recipe on how to make almond milk, pop over to: http://www.realfoodforrealhealth.com/creamy-berry-and-vanilla-chia-dessert-for-any-time-of-the-day/  …or otherwise read below –

For the almond milk:
1 cup soaked and rinsed raw almonds (pre-soaking all your nuts and seeds overnight works well)
4 – 5 pitted dates (preservative-free)
1 – 2 tsp pure vanilla essence, or the seed paste of one vanilla bean for a really superb flavour.
A pinch of Himalayan rock salt, or Celtic sea salt

Blend the above ingredients together well. High speed blenders work the best.
You don’t have to strain the almond milk! Keep all of the wonderful fibre and goodness in it. This makes this recipe more nutritious and filling.
I like to use plenty of nut milk in my muesli. Go by feel / your preference here.
There will be milk left over. Store this milk in the fridge for later, for smoothies, dressings..

For the ‘base’ of the muesli / granola:

3/4 cup soaked, rinsed raw pumpkin seeds
1 cup mixed organic berries (frozen or fresh) + some for ‘bling’ on top.
1/2 cup soaked rinsed raw almonds – also great for garnishing.
2 cups really well rinsed raw, hulled buckwheat sprouted with cute little ‘tails’.

Sprouted buckwheat

 ‘How To':

Combine your dairy-free almond (or any nut) milk and your ‘base’ ingredients together. Squash and mix in the berries to get the berry flavour and colour into the milk. Eat your muesli straight away or store in the fridge to enjoy later.

How do you sprout buckwheat?
You can simply soak your raw / *non-heat treated buckwheat overnight and rinse well (until not at all sticky) and use straight away. OR you can continue to sprout these little beauties over 1-3 days. I soak overnight, rinse well, then put in a fine mesh sieve that sits within a pot. I put a clean, dry tea towel over all of the buckwheat. Rinse the buckwheat well twice a day while sprouting. In Summer, it is good to rinse three times a day. Avoid keeping in a hot, humid place or in direct sunlight. When ‘harvesting’, rinse thoroughly again before eating!

*Kasha is toasted buckwheat, so it won’t sprout.

Variety is the spice of life…
When making raw mueslis you really can be very creative..

Instead of using buckwheat you can use those raw, chunky wholegrain rolled oats. Soak these overnight, then add to your muesli. Choose gluten-free oats if you are very sensitive / have Coeliac’s disease. You could also use sprouted raw quinoa. Or you can soak, then cook either quinoa or buckwheat for a non-raw muesli option.

Nuts? You can use different soaked whole or chopped nuts, even a mixture – cashews, walnuts, hazelnuts..
Seeds? Soaked sunflower seeds work really well, some chia seeds, flaxseeds..
Berries? You could use just one type of seasonal or frozen organic berry. Just using blueberries, or raspberries, or strawberries give this muesli a different flavour and look altogether.
Dairy-free milks? You can also use coconut, cashew, hazelnut, walnut..
If you have allergies to nuts, sunflower seed milk can be a really nice alternative.
A little organic soy milk occasionally can be nice.

Spice of life? This reminds me.. you can add cinnamon, mixed spice, ground ginger…anything that inspires! Add a little, taste…add some more until it ‘sings’ on your palate. Your children may want to add a little of their own choice of spice to make it their own.

Here is a photo of another muesli with a different combination of ingredients –

Delicious soaked nut buckwheat berry apple chia breakfast

This muesli was made with a little cashew milk. It had pre-soaked walnuts, sunflower seeds, pumpkin seeds, some chia seeds and chunks of organic apple, organic blueberries (instead of mixed berries).. also a reflection of my darling hubby in the spoon if you look closely!

If you are transitioning off processed sugar and initially need some more sweetness, add a couple more dates to your almond milk, or add some grated apple into your muesli. Adding more vanilla to your almond milk (yum) and some cinnamon can help with this too.

For children, whole soaked nuts and seeds can be thrown into the blender and ground down  first. Important: For younger children – blend these very finely (to avoid any choking risk).
Always check no nut allergies before serving.

A quick rave about the health benefits of eating this muesli:

Soaking or ‘activating’ or ‘sprouting’ nuts and seeds deals to the phytic acid in them which is their natural protection. When activated like this, the nutrients in these nuts and seeds are more available and therefore better absorbed by our bodies. When we soak and sprout these foods, their nutrient content increases LOTS! When food is raw and living, it has enzymes and phytonutrients that are very health building for our bodies.

Buckwheat is gluten-free. It doesn’t have wheat in it. It is part of the rhubarb family! Great to have a muesli that is not those wheat-filled, packaged breakfast cereals that are deficient in nutrients and can rocket our blood sugar levels upwards. This all makes us hungry soon after eating them. Adding more healthy (wholegrain), gluten-free options into our diets can be a good thing for our gut health and overall health.

Berries are packed with antioxidants for our health. They have a relatively low Glycaemic Index  which means that (when we eat a moderate amount in one sitting), they don’t push our blood sugars up, which is a good thing. Buying organic or spray-free berries is important so that they don’t have spray residues in them.

Blueberries

These mueslis have some protein in them. Having protein for breakfast is important as it sets us up well for the day. This protein, along with the good fats in the nuts and seeds, keeps us full for longer. Good for us to have more plant-based proteins and fats in our diet versus animal based.

There is fibre in this breakfast, in the nuts and seeds, the fruit. More so because the ingredients are whole foods and not refined. Fibre in food helps us to have a more balanced blood sugar throughout the day. It keeps us full for longer. Fibre keeps us ‘regular’ which is vital for our overall bowel health and for our natural detoxification. Fibre fosters the growth of beneficial flora in our gut which is so important for our immunity, our digestion, even our mood..

Time and money saving tips:

Buying your food in bulk when on special, or from a community collective can save you lots of money. We buy our beautiful organic ingredients from a collective at wholesale prices. This makes all the difference to the creativity and affordability of the food we eat.

Yes, almond and other nut milks are much cheaper than store bought! Fresher. Creamier. Tastier. Did you know that store bought almond milk tends to have 2% almonds in it (and artificial flavouring to make up for the lack), whereas homemade milk can have about 20% almonds?! Not straining well blended nut milks saves heaps of time.

I LOVE it the way that when you soak nuts, seeds, pulses etc, they really increase in size.
e.g. 3/4 cup of almonds actually increases to 1 cup or more after soaking.
This saves money. It can be really helpful to get into a routine where you put the nuts, seeds etc that you need for the  next day in water to soak overnight – ready to quickly rinse and use the next morning. When soaked, nutritionally they have even greater ‘bang for your buck’.

Bulk preparing food saves a lot of time. I love preparing food once and eating two or even more times. Mueslis like this actually can improve with time. The taste of the vanilla, berries can really soak into the buckwheat and be their best after a night in the fridge. (I store these raw mueslis in the fridge for up to 24 hours). This bulk preparation in advance can be really great for easy, self-service breakfasts in the mornings for busy families. Also great to put into a well sealing container to take with you as you go out and about. Throw into one of those insulated food carry bags with icepack in Summer.

Enjoy!

 Raw, sprouted muesli and almond milk collage

 

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Yummy chia dessert for breakfast – an easy step by step recipe

 Chia berry dessert for breakfast - or anytime of day

This is one of my favourite breakfasts…or snacks…or desserts…

I love that this is nutritious, processed sugar-free, dairy-free and gluten-free. It has a creamy, decadent feel about it while being really healthy. You can prepare this the night before and put in the fridge, or make it about 10-15 minutes before needed.

There are no rules with making this recipe.
There may be other ingredients that ‘call’ to you from your fridge/pantry and beg to be added?!
If you want the consistency to be more liquid simply add more almond milk.
Kids (and adults) love seeing the way the chia seeds absorb the nut milk and become bigger and gelatinous…in a non-gross sort of a way!
This recipe feeds about 5-7 people.

The Ingredients:

 

Labelled collage - Chia dessert ingredients

The ‘How To’ – Step by Step:

Create your creamy dairy-free milk in minutes -

Put these ingredients into your blender container:
(High speed blenders work the best, but a standard upright blender will also do).

1 cup of soaked raw almonds. This is about 3/4 cup of un-soaked almonds. They bulk up.
1 litre of filtered water.
4 pitted dates or a small amount of stevia.
A little pinch of Himalayan rock salt – this brings out the flavour of the almonds.
1-2 teaspoons of pure vanilla essence or the seed paste from the inside of one vanilla bean.

Making almond milk

Blend the almonds, water, dates, salt and vanilla together. It takes about a minute.

Blending almond milk ingredients

After blending, there will be some texture or sediment in the milk. There may be small chunks of almond and date. I don’t strain it, but put every bit of this delicious goodness into the recipe.

Creamy almond milk

Pour your frothy, creamy almond milk into a good sized bowl.

Creamy almond milk

Gradually add 7 tablespoons of chia seeds (dark or light ones) to your milk while stirring.
Using a whisk helps. Adding your chia like this prevents clumping.

Mixing chia seeds into almond milk

Stir again in a few minutes. Let the chia seed bulk up beautifully. This takes about 10-15 minutes.

Chia seed dessert for breakfast
Add 1/2 cup of desiccated coconut.

Adding coconut
Add 3/4 cup soaked raw sunflower seeds.

Adding soaked sunflower seeds
Add 1 cup of mixed fresh or frozen berries (or just one type of berry).

Berry coconut almond chia dessert for breakfast

Stir well.

For Decoration or ‘Bling':

Put some more berries and a sprinkle of coconut on top – either desiccated or flaked. You could also top with any other soaked nuts or seeds, or a little fresh seasonal fruit that inspires.

Serve and enjoy!

Kids (and big kids) enjoy stirring in the berries and watching the colour of the milk change to bluey pink. Raspberries create lovely marbled effects.

If you are transitioning off processed sugar it can be helpful to put more berries into this recipe to naturally sweeten it a bit more. Alternatively you may want to add a couple more dates to your almond milk. Once your palate adjusts to less sugar, you can decrease the amount of berries/dates.

Money and time-saving tips:

  • Chia seeds do really ‘bulk up’ in size so they go further than you think. They are also filling. We buy our organic chia seeds in bulk through a community collective. They are much cheaper this way. Otherwise you could buy them when on special from the bulk food bins at your local supermarket, or from bulk food stores. Store chia seeds in the fridge to keep them nice and fresh. If you want to, you can use less chia in this recipe and more sunflower seeds and/or coconut.
  • You could use less almonds to make your almond milk. I like mine really creamy though.
    You can soak almonds (and other raw nuts and seeds) overnight and then store in the fridge for up to a couple of days. This way they are on hand when you need them. Drain these and give them a good rinse before using. Soaked nuts and seeds increase in size too which is great. I LOVE seeing food grow!

Bulk food preparation in advance is a wonderful time-saver! Simply make up this recipe and keep it in the large bowl. Cover the bowl with a plate and put into the fridge for easy self-service the next morning. Another very cool option is to divide the mixture into glass jars (or non-breakable containers for younger kids) one for each member of your family. Put a well-sealing lid on each container. Put into the fridge overnight to let the magic happen. The seeds bulk up even more overnight, and really absorb the delicious flavour of the other ingredients.

These make wonderfully easy ‘chia to go’ breakfasts or snacks for work or school.

Chia to go edited collage

A quick rave about the goodness of the ingredients in this recipe..

This recipe has plenty of protein, fibre and also some good fats, all of which help to make us full for longer. This is always a good thing for the beginning of the day as it can prevent mid-morning sugar cravings and tiredness!

Raw chia seed – a super food. Contains omega 3 fatty acids, protein, fibre and important minerals. Also contains protective antioxidants. Chia seeds can apparently help to improve blood sugar control.
Raw almonds – have protein, fibre and healthy fats. They have magnesium, Vit E, and other antioxidants. The thin brown skin of the almonds contain most of the antioxidants. Soaking almonds ‘activates’ them and helps deal to the phytic acid making the nutrients better absorbed by our bodies.
Dates – a very effective natural sweetener. As we are adding the whole pitted date, all of the fibre and nutrients are included. If you need to watch your blood sugar levels, some natural stevia (the green powdered variety) is an excellent choice.
Vanilla – the smell of vanilla has been linked to the production of endorphins! When vanilla is added to a recipe, less natural sweetener is needed. Vanilla seed paste from the inside of a vanilla bean has the best flavour.

De-seeding a vanilla pod

Coconut - contains fibre, protein. The fat contains a little lauric acid (also found in breastmilk) which has antiviral, antibacterial, and antiprotozoal properties.
Raw sunflower seeds - contain vitamin E, also selenium, copper, zinc, folate. They have protein, fibre and good fat.
Berries – have wonderful phytonutrients. They are anti-oxidant rich (blueberries have the most). Berries in general are considered to have a low glycaemic index. This means that when eaten in moderation, they don’t spike your blood sugar levels too far upwards – which is important.

A couple more thoughts to do with our health..

  • Choose organic berries whenever possible as non-organic berries have spray residues.
  • Glass or stainless steel food storage containers are better than plastic, as plastic (even BPA-free) has the potential to leave residues in the food. Younger kids need non glass chia-to-go containers.
  • Avoid giving chopped nuts and small seeds to really young children due to the choking risk.

 

If you like this recipe, feel very free to share this post with friends and family. I’d really appreciate it. Thanks!

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Creamy almond chia breakfast

Deliciously creamy almond, apple and cinnamon chia breakfast

This lovely breakfast feeds 5-7 people.

Quick and easy to prepare. This can also be made the night before and put in the fridge so that it is ready to go on particularly busy mornings.

Ingredients:

For the creamy almond milk:
1 cup of raw almonds (soak in water for 8-10 hours, drain, then give a quick rinse)
1 litre of filtered water
A pinch of Himalayan rock salt
1-2 teaspoons natural vanilla essence (or the seeds of one vanilla pod)
4 pitted dates, or a couple more if more sweetness is desired
2 teaspoons of cinnamon
1/2 teaspoon of nutmeg (optional)

6-7 tablespoons of chia seeds

1-2 apples grated (preferably organic).
Add a good squeeze of lemon juice to the apple and give a quick mix to prevent browning

For the ‘BLING':
Apple slices and a sprinkle of cinnamon to garnish. You can save a bit of the almond milk and drizzle it over the top too if you like.

The ‘How To':

  • Place the soaked almonds, water, salt, vanilla, dates, cinnamon, nutmeg into a high speed blender. Blend well. You now have your delicious, creamy almond milk!
  • Pour every bit of this delicious goodness into a bowl (no straining of the milk required).
  • Add chia seeds and give a really good stir. Using a whisk works well. Give another stir a few minutes later. The chia seeds will ‘bulk up’ in about 10 minutes and form a lovely dessert/porridge-like texture.
  • Add your grated apple with the touch of lemon. Stir in well.
  • Serve, and top with the sliced apple and a sprinkle of cinnamon, or anything else that inspires you! Berries…soaked sunflower seeds…coconut flakes…

This is also wonderful as a snack or a dessert.

Money-saving tips:

Chia can seem pricey. It does really ‘bulk up’ in size though when you add it to milks/ liquids, so it goes further than you may think. We buy our ingredients in bulk through a collective in our community. This means we can purchase top quality organic products at a VERY reasonable price. This makes all the difference for us as a family. Other alternatives to being part of a collective, are to buy these products when they are on special at your local supermarket, or bulk food stores.

Enjoy!

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