my favorite toasted muesli

I have spent 3 years perfecting this recipe. I didn't want to share it until I got the combination just right. My husband who is my taste tester (and a harsh critic at that) agrees this recipe has reached perfection! Over the years I've actually halved the amount of sweetener I started with...shhh...don't tell my husband! My favorite way to eat it in winter is with my homemade yogurt, (recipe here) a teaspoon of my raspberry chia jam (recipe here)and some chopped banana. In summer I love to top it with yogurt and fresh stone fruit, mango, berries or figs. 

my favorite toasted muesli 

INGREDIENTS

400g oats (I use organic oats)

100g unsweetened coconut flakes or shredded coconut

100g sunflower seeds

100g pumpkin seeds

2 teaspoons cinnamon

pinch Himalayan salt or sea salt 

300g mixed nuts (I use a combination or walnuts, pecans, almonds, macadamias, brazil)

100g coconut oil 

100g pure maple syrup, honey or rice malt syrup

200g mixed dried fruit (I use dates, figs, apricots, apple, mango, blueberries & sultanas

METHOD

Preheat oven to 180 degrees Celsius. 

Place oats, coconut, seeds, salt & cinnamon into a bowl. 

Measure nuts into the thermomix bowl using scales. Chop nuts in thermomix by turning the nob to speed 5 and straight back to zero 3 times as quickly as you can. Be careful not to over chop the nuts. If you don't have a thermomix you can just chop the nuts by hand.

Place coconut oil and sweetener into a saucepan and melt over medium heat on the stove top. 

Add to dry ingredients(except dried fruit). Stir to combine and then pour out onto a tray lined with baking paper

Cook 20-30 minutes stiring over 5 minutes to attempt an even toasting and to prevent burning. Remove from the oven when evenly toasted all over. Cool on baking tray

Pour into an airtight container. Add dried fruit and shake to combine. Keep at room temperature for up to 4 weeks.

DIY protein powder

This recipe is actually a joint effort and comes courtesy of my dear sister Donna, a dietitian & my dear friend Donna Stark who is a naturopath. Both Donna's have incredible dietary knowledge and have both played a pivotal role in my journey to better health.

It is important to drink plenty of fluid when consuming the fibre mix to avoid constipation. Add just a small amount (1 heaped dessertspoon per person) to your porridge, cereal, smoothies, pancake mix (you can add it into virtually anything). You will find that not only do you benefit from the extra nutrients and fibre but you will stay fuller for a lot longer

fibre mix

INGREDIENTS

1 cup flax seed

1 cup sunflower seed

1 cup pumpkin seed

1 cup chia seed

1 cup psyllium husk

1-2 tablespoon maca powder

1-2 tablespoon slippery elm

Place all ingredients into the thermomix or food processer and blitz 30 seconds speed 8 or until mix is a fine powder (don't over blend as oils will be released and it will turn into a butter!).

Place in an airtight container in the fridge and use 1 heaped dessertspoon per person per day on your breakfast or in your smoothies etc. Remember to drink plenty of water. Aim for 1.5L per day.

sunflower seed & cranberry brittle

These snacks are an absolute winner in our family. They are nut free, healthy and super fast to make.

sunflower seed and cranberry brittle

INGREDIENTS

150g sunflower seeds

50g pumpkin seeds

40g sesame seeds

80g cranberries

1 teaspoon sea salt

1 teaspoon cinnamon

60g cocount oil

100g rice malt syrup

METHOD

Preheat oven to 170 degrees celcius

Place seeds, cranberries, cinnamon & salt in thermomix bowl or food processor. Chop 5 seconds/speed 6 (20 seconds in a food processor).

Melt coconut oil over medium heat on the stove top. Add oil & rice malt syrup to dry ingredients. Blend in thermomix or food processor speed 6 for 3 seconds to combine.

Place ingredients in a rough ball on a piece of baking paper on the kitchen bench. Place a second piece of baking paper on top and using rolling pin roll mix until it is spread evenly approximately 1/2 cm in thickness. Remove backing sheet from on top and transfer the brittle to a large rectangular oven tray.

Place in oven for 15 -20 minutes until golden brown. Let cool completely on the baking sheet.

Crack the brittle into pieces and store in an airtight container for up to two weeks (good luck getting them to last that long!)

raspberry chia jam

Chia seeds are not only rich in omega 3s and are incredibly high in fibre but they can also absorb approximately 10 times their weight in liquid, making them great in puddings (here) & smoothies (here) but yep...you guessed it....jam!

Normal jam is packed full of at least 50% sugar, not to mention what other nasties if it's from the supermarket. This jam is super healthy because it's basically just berries and chia seeds. It works great on toast but other uses include as a topping on pancakes, scones, cakes, in panacotta etc

This jam will not have the sweetness that you're used to with jam but I love that the berries become the hero of the dish rather than the sweetner. The other bonus is so super fast to make!

Raspberry Chia Jam

500g berries (i used raspberries, can use blueberries, strawberries, blackberries etc)

1/2 teaspoon vanilla bean paste or essence (recipe here)

1 Tablespoon coconut sugar, honey or maple syrup

1 Tablespoon lemon juice

pinch Himalayan or fine sea salt

2 Tablespoon chia seeds

METHOD

Add 400g or the berries to the TM bowl

Add vanilla, salt,lemon juice & sugar and mix speed 4 for 5 seconds

Add remaining 100g berries to bowl. Add chia seeds

Cook 8 minutes 100/speed 1 

Pour into sterilized jar and keep in the fridge for up to 1 month (or can be put into zip lock bag and stored in the freezer.

NOTES

If you don't have a thermomix simply use your food processor for the first 3 steps. Then place everything in a saucepan and cook over medium heat 10 minutes.

water kefir

I first began drinking kefir when I was given the grains by a friend. After reading about the health benefits of kefir teemed with the fact it costs nothing to make & is super simple to make I decided it was a worthwhile drink to incorporate into our diet. Water kefir is a fermented beverage with beneficial bacteria. It is similar in flavor to a dry, slightly fizzy lemonade which requires your taste buds getting used to but if you persevere with it for a couple weeks, believe me, you'll come to love it and your kids will too.  and can be enjoyed by both children and adults. 

What is water kefir

Water kefir, like kombucha, is first cultured by introducing a SCOBY (symbiotic culture of bacteria and yeasts) into sugar water.  The beneficial bacteria and yeasts present in the water kefir grains metabolize the sugar, turning it into an array of beneficial acids and infusing it with beneficial microorganisms, additional B vitamins as well as food enzymes. Water kefir grains are small, translucent, gelatinous structures  and are comprised of assorted bacteria including lactobacillus hilgardii which gives them their characteristic crystal-like appearance. These crystal like structures continue to grow and reproduce indefinitely.

Water Kefir benefits

Water kefir, like most fermented foods, supports gut health and systemic wellness. The beneficial bacteria in the water kefir grains consume the sugar in the sugar water, and as they metabolize the sugar, they produce a variety of beneficial acids, food enzymes, B vitamins and more beneficial bacteria.  This process of fermentation also reduces the sugar content of the drink.

INGREDIENTS

1 cup kefir grains

1/2 cup raw sugar

flavoring (a combination of 2) eg berries, mint, ginger, lemon/lime dried fig

1/4 teaspoon bicarb soda
8 cups filtered water

METHOD
Dissolve the sugar in 1/3 cup boiling water. Place kefir grains in a large jar. Add sugary water and 8 cups filtered water.

Add bicarb soda and flavorings. Place a piece of cheesecloth on top of jar and secure with a rubber band (to allow air flow but prevent bugs from getting in).

Sit on bench top to 2-3 days. The longer it sits the stronger the flavor gets.

Strain grains and flavorings using a non metallic sieve. Pour kefir into a glass jar or sealed container. At this point you can seal the jar and keep it on the cupboard for an extra day to get a more 'fizzy' kefir. Store in the fridge and use within 1 week. Separate flavorings from kefir granules. 

NOTES

Store kefir granules in fridge in filtered water for up to one week or if longer store in sugary water
Your grains will expand every time you make a batch of kefir. 

To use up excess grains you can either give them away to a friend, put them on the compost, give them to the chickens or add them to your garden. They are a great fertilizer.

You can add a pinch of egg shells to the batch when you start the fermentation process. This is a way to add every minerals to your diet.

WHERE CAN I GET KEFIR GRAINS
The best way to get kefir grains is from a friend because they're free! If you live in Adelaide feel free to send me an email and I can organise some for you. Otherwise your next best option is from a health food shop like goodies & grains at the central market if you live in Adelaide or there are a lot of online shops you can source them from too.

bliss balls (using up nut pulp from nut milk)

I hate to waste anything so I set out to make a recipe that used my my left over pulp from my nut milk (recipe here). Bliss balls are super easy to make and they are nutrient dense foods rich in minerals, good fats and fibre. They make a fantastic snack to have pre-made in the fridge to grab on the run or throw into a lunch box (providing your child's school isn't nut free). 

bliss balls (using up nut pulp from nut milk)

INGREDIENTS

left over nut pulp from this recipe(approximately 1 cup)

20g cacao

200g medijool dates (can use dried dates soaked in boiling water for 10 minutes, drain water before using)

1 teaspoon vanilla bean paste (recipe here)

pinch sea salt/Himalayan salt

shredded coconut or extra cacao to roll balls in

METHOD

Place all ingredients on thermomix or food processor except shredded coconut/extra cacao. Blitz 1 minute speed 9, scraping down sides if needed.

Roll into balls and roll in shredded coconut/cacao

Store in the fridge in an airtight container. Use within 1 week

nut milk

Half way through last year I set out to decrease my dairy intake to see if it would help clear up my eczema. I love milk so I set out to find an alternative I was just as happy drinking. Even if you're not lactose intolerant, nut milk's are a fantastic, healthy addition to your diet. They are super easy to make and healthier than the bought versions as they contain no additives or preservatives. The bonus of making your own nut milk means you can make any flavor you like: almond, macadamia or walnut. You can also use up the left over pulp in smoothies, bliss balls or muffins/cakes. There's no need for wasting anything!

Nut Milk
Makes 1 Litre

INGREDIENTS
1 cup/ 140g raw nuts
1 Litre filtered water
fine sea salt/Himalayan salt
sweetner of choice: eg 2 medijool dates, 1-3 teaspoons raw honey or maple syrup

METHOD
Place nuts in a bowl and cover with filtered water and add the salt. Soak overnight.

Set a nut bag over a large bowl (alternatively you can use cheesecloth or an old tea towel).

Drain the nuts or seeds and rinse well. Combine nuts and sweetner in blender and blend for 1 minute on high. Strain mixture through nut bag and into container.

Funnel the strained milk into a sealable bottle and store in the fridge for 3-4 days

nut butter

Nut butters are so simple and rewarding to make. The only ingredient you need is the nuts themselves. You can use any type of nuts for this recipe - almonds, hazelnuts, pecans, brazil, peanuts, macadamia, cashews! If you want chunky butter, remove a couple tablespoons of the chopped nuts from the thermomix or food processor before they turn into powder. Simply fold them through the nut butter before storing.

INGREDIENTS

2 cups/280g shelled raw nuts (not roasted or salted)

pinch Himalayan or sea salt

METHOD

Preheat oven to 180 degrees

Spread the nuts out in a single layer on a baking sheet and toast until slightly darker in colour and fragrant (about 20-30 mins). If using hazelnuts, rub their skin to remove bitter skins

Cool nuts and then add to thermomix or food processor. If wanting chunky nut butter blitz once or twice and remove a couple tablespoons to add back in later. Process remainder 3-4 minutes, scraping down the sides as required until you have a nice smooth paste

Transfer nut butter to a airtight glass jar and store in the fridge for up to 1 month

NOTES
You can add cacoa to hazelnuts/almonds for a chocolate/nut spread.

If using a food processor, you may need to process nuts for up to 15 minutes to achieve the same result.

If you're finding the nut butter isn't creating enough oil itself you can add some macadamia oil. Otherwise keep blending as this is an indication the nuts need to be processed longer.

ghee

I love olive oil as it is an obvious choice in healthy cooking. It's only draw back, however is that it has a low smoke point, meaning it's not a great choice oil to fry with. Ghee is one of the best oils for sauteing, roasting and deep frying due to its high smoke point. It also has a delicious, nutty flavor being a fabulous addition to your cooking!

What is Ghee?

"Ghee" comes from the Sanskrit word meaning "sprinkled," and it basically means that the milk fat is rendered from the butter to separate the milk solids and water. It’s made by melting butter and skimming the fat off of the top. You’ll be left with a yellow liquid when it’s hot and a creamy looking solid one when the ghee cools down.  

Not only is this easy to make, but ghee also has a number of benefits. Here are some reasons why you should incorporate it into your diet:

1.  Higher Smoking Point

Ghee has a high smoke point (250 °C  482 °F).
You can cook and fry with ghee and it will not break down into free radicals like many other oils.

2. Doesn’t Spoil Easily

Ghee does not spoil easily so does not need refrigeration.

3. Lactose Friendly

Since it’s made from the milk solids, the impurities have been removed, so people who are lactose intolerant usually have no problems consuming it. However, be sure to consult with your physician before trying it.

4. Rich In Vitamins

Ghee is rich in healthy fat-soluble vitamins such as vitamins A, D, E and K. These vitamins are important for promoting bone and brain health, and for boosting the immune system.

5. Healthy Digestive Tract

Ghee converts fiber into butyric acid, which is beneficial to intestinal bacteria. It also helps to increase appetite, fostering better health and weight loss.

6. Healthy Immune System

Research shows that adequate production of butyric acid supports the production of killer T cells in the gut, and thus a strong immune system.

7.  Anti-Inflammatory and Anti-Cancer

• Researchers are using oral butyrate supplements and butyrate enemas to treat inflammatory bowel diseases such as Crohn’s and ulcerative colitis.

Making Butter 

This recipe is straight from the Thermomix Everyday Cookbook. When I make my ghee I make it straight from cream. That way I know my butter contains no preservatives and i have the flexibility to choose the type of cream I use (be sure you use quality cream for your butter. Since it's practically your only ingredient, you will taste the difference. I purchased a local, organic, homogenized cream. 

buttermilk left behind - fantastic to use in baking!

INGREDIENTS

600g - 1kg pure cream (organic non homogenized cream is best finances permitting!) I've put a range here because the TM will handle up to 1kg at a time. I like to do this amount to save time!

500g water, chilled

METHOD

Insert butterfly. Place cream into bowl and whip 1-3 min/speed 4, or until solids and liquids have separated (this process takes longer the more cream you use. For 1 kg cream it may take up to 5 mins). Remove butterfly

Using TM basket, strain liquids from solids, reserving the buttermilk for later (great in pancakes, baking etc)

Place water and butter solids into mixing bowl and mix 5-10 seconds/speed 4. Liquids and solids should separate again.

Using the TM basket, strain liquids from solids a second time, so that only butter remains. Squeeze as much liquid out of the butter as possible.

Making Ghee

INGREDIENTS

butter from above or 500g organic unsalted butter (do not use salted)

METHOD

Place butter into bowl and cook 60mins/varoma/speed 1, with measuring cup removed. Reset timer at end of cooking and cook for a further 60mins/varoma/speed 1, with measuring cup removed. Butter will become a clear oil with brown crumbs at the bottom which are the cooked milk solids.

Line a fine mesh strainer with 2 layers muslin cloth and place over a glass jar. Pour liquid into jar and discard solids. 

NOTE

The two things that will degrade ghee are water and sunlight.

• Always store your ghee in a container with a good seal in the dark.
• Ghee will last 2-3 months if you keep it in an airtight container.
• When kept in a refrigerator, without opening, ghee can last up to a year.
• If you don't own a thermomix you can make ghee on the stove top. For a recipe click here
• 
  

vanilla bean paste

I use vanilla bean paste frequently in my cooking as it adds instant flavor. It is an expensive ingredient to use though, and that's why I sort out to create my own recipe. This recipe is a fraction of the cost you pay for it in a shop and the added bonus is it has no preservatives! Because of the sugar this keeps for a good 6 months+ in the fridge. You can purchase vanilla beans online or at costco for probably half the price you will find them at the the supermarket. You can use this paste as an alternative for vanilla extract/essence. This makes a great present made up into small jars with a cute tag.

Vanilla Bean Paste

INGREDIENTS

6 vanilla beans

2 cups rapadura sugar or coconut sugar

1 cup water

1 pinch Himalayan salt

METHOD

1. Place water and sugar in thermomix and heat 5 minutes 50 degrees speed 1.

2. Add vanilla beans and salt to syrup. Puree mixture until 2 minutes speed 9

3. Pour into a sterilized jar and keep in the fridge

NOTES
If you don't have a thermomix simply dissolve the sugar in the water over the stove top. Cool slightly and add sugary liquid and vanilla beans to your food processor and blitz until vanilla beans are incorporated.

apricot & oat toasted muesli

Muesli is definitely an essential in my household and I have tried many recipes and made up many of my own and this is a winner according to my husband and kids!

apricot & oat toasted muesli

INGREDIENTS

6 cups oats

1 1/2 cups coconut flakes

150g dried apricots, diced

1/2 cup rice malt syrup or honey

1/2 cup peanut butter (real stuff)

1/4 cup coconut oil

1 teaspoon vanilla bean paste

pinch Himalayan salt

METHOD

Preheat oven to 180 degrees

Place oats & coconut into a large bowl

Heat rice malt syrup, peanut butter, oil, vanilla and salt in a saucepan over medium heat for 1 minute

Pour over dry ingredients. Mix until well incorporated

Place on oven tray lined with baking paper and cook for 30 minutes or until golden brown, stiring mixture every 5 minutes to stop from burning
Pour into a airtight container and add diced apricots and give a shake to disperse through the muesli

Serve with milk, yogurt (recipe here) & berries or banana

NOTES

Store in an airtight container for up to a month. 

For a gluten free version use gluten free oats