Our rule is to have plenty of Omega-3 rich foods to create a healthy ratio of Omega-6 to Omega-3 fatty acids in our diet.
- 500 grams of Almond Milk Organic
- 100 grams of Oats
- 90 grams of Almonds
- 90 grams of Hazelnuts
- 90 grams of Cashews
- 90 grams of Brazil Nuts
- 75 grams of Pumpkin seeds
- 60 grams of Coconut Oil
- 40 grams of Apricots
- 40 grams of Ginger
- 35 grams of Dates
- 30 grams of Cranberries
- 30 grams of Chia seeds
Role in Health Support:selenium (Antioxidant Protection, Support Normal Thyroid Function, ). manganese (Bone Production, Skin integrity, Blood Sugar Control, Protection Against Free Radical Damage, ). copper (Antioxidant Protection, Bone and Tissue Integrity, Energy Support, Cholesterol Balance, ).
3 cups mixed almonds, hazelnuts, macadamia and brazil nuts
cup dried fruit (plums, dried cherries, cranberries, apricots, figs or dates)
half cup pepitas (pumpkin seeds)
1 cup desiccated coconut, unsweetened
half cup coconut flakes (if you have them)
2 tbsp maple syrup
2-3 tbsp rice malt syrup, maple syrup or coconut syrup can also be used
1 tbsp vanilla extract
Optional but very nice: zest of 1 orange
Dollop of coconut oil or ghee
1-2 tbsp chia seeds
You will need a food processor or some other way to break the nuts into smaller crumbs
Preheat oven to 165C (330 F).
Add two and a half cups of whole nuts (reserve the rest as whole nuts) and the dried fruit to a food processor. Process the mixture into medium size crumbs, some of it will turn into finer flour/meal like consistency but that's what we want - a variety of shapes and sizes. Transfer to a large bowl.
Add the remaining whole nuts and the rest of ingredients, excluding chia seeds. Mix well and use a wooden spoon or a spatula to break down the clumps which will form when coconut oil and sweetener(of your choice) come into contact with dry ingredients. It's ok if some of them remain unbroken.
Grease a large baking tray with some coconut oil or ghee and line it with baking paper, making sure the sides are covered. Spoon the mix into the tray and flatten with a spatula.
Bake in three stages. First bake for about 12 minutes and then stir the mix as the top would have browned by now. Then bake for 8-10 minutes and stir again. Finally bake for the last 4-5 minutes.
Remove and let it cool completely. The mixture should have turned crispy and dark golden brown.
Finally add chia seeds and transfer to an air-tight container. You can leave it out of the fridge for a few days but it will keep longer, for up to two weeks, if you refrigerate it.
|Vitamin / Mineral||(%)||Recommended Daily Intake|
The above graph is an indication of the percentages for each vitamin and mineral that the recipe provides for you. The numbers are the percentage of the Recommended daily intake, 100 means that is all you require for that vitamin or mineral for 1 day. *Note above percentages are based on USDA Figures, effects of cooking and juicing will affect these figures, use as a guideline only. For slow juicing Typically 20-30 percent is lost and 80-90% of the fibre is lost.