Toasted Nut Muesli

I thought I would kick off this blog with my favourite recipe. It is so easy to make and provides a wholesome breakfast for the whole family full of wholegrain oats and nutritious nuts.

Contrary to popular belief, eating nuts in moderation does not make you fat. In fact, several studies have found that a moderate intake of nuts (a small handful a day) helps prevent obesity. Studies have found that eating nuts causes a release of hormones that increase satiety, which controls appetite.

Nuts contain protein and fibre in addition to numerous micronutrients including B vitamins, vitamin E, iron, zinc, potassium, magnesium, selenium, manganese, and copper. The types of fat in nuts are the heart healthy monounsaturated and polyunsaturated (omega 3’s) fats which have been found to lower LDL cholesterol. Studies have found that people who eat nuts several times a week have a 30 to 50 percent lower risk of cardiovascular disease.

IMG_7469

Heat oven on convection bake to 180C degrees (350F)

In a large bowl combine:

  • 4 cups rolled oats
  • 1/4 cup whole macadamia nuts
  • 1/4 cup whole almonds
  • 1/4 whole cashews
  • 1/4 walnut halves
  • 1/4 pecan halves
  • 1/8 cup sunflower seeds
  • 1/8 cup pumpkin seeds (pepitas)

Stir in:

  • 2 tablespoons maple syrup
  • 4 tablespoons melted extra virgin coconut oil
  • 1 tablespoon vanilla paste
  • 1 teaspoon cinnamon

Spread mixture onto a baking sheet and bake on centre rack for 10 minutes. Pull out of oven and stir. The corners might start getting a little brown. Put back in oven for another 10 minutes checking every few minutes until golden.

Serve topped with greek yoghurt and fresh blueberries.

*total cooking time may vary depending on oven

References

Nut consumption and risk of coronary heart disease: a review of epidemiologic evidence.
Nuts and coronary heart disease: an epidemiological perspective. The British Journal Of Nutrition  
Tree Nuts Are Inversely Associated with Metabolic Syndrome and Obesity: The Adventist Health Study-2

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s