Saturday Kitchen

Hello,

A very long time ago, on a Saturday, I used to share a favourite recipe or something I had made that week… It was a very popular email… but then I stopped doing it… 

If it’s of interest I will restart it. My focus on food is how to improve my gut health

There is a lot of information coming out on ‘healthy gut microbes’ and what we can do to help improve that health. 

Your gut microbes are involved in immune function, hormone balance, detoxification, mood, and energy… and that’s just the stuff they have been able to prove! 

So the recipes I share will be as diverse as possible to help you fuel your gut…

It’s recommended that we try to get 30 different types of fibre sources each week – don’t worry that’s not 30 serves! If you make something with a mix of herbs, spices, nuts, and seeds each different variety counts!  

Homemade Granola – Fiber Points Up to 20

I love granola, it’s easy to make. Keep it in a jar to keep fresh and then add it to yogurt, or pancakes, have it as a snack or even whack it into your smoothies when you are making them. You can add whatever ingredients you like. The best thing about making your own granola over shop bought is controlling the amount of sugar that’s in it.

Depending on the size of the batch you want to make:

1 or 2 bags of mixed raw nuts is usually from Aldi or Lidl, then any other nuts I have in the cupboard – always raw, because you are going to roast them.

For mixed nuts, I usually include walnut, almond, cashew, peanut, brazil nuts, pecans, and pistachio.

1 or 2 cups of mixed seeds: pumpkin, sunflower, linseed, sesame, hemp, nettle, and chia.

½ – 1 cup of dried fruit: raisins, sultanas, cranberries. goji berries, dates, figs, apricots.

¼ – ½ cup of coconut flakes or desiccated coconut.

¼ – ½ cup of coconut oil (other oils don’t set as well)

¼ – ½ cup maple syrup (or honey, but I find honey stays sticky)

1 or 2 cups organic, gluten-free oats.

Spices depending on what flavours you like – cinnamon, nutmeg, allspice, ginger, cacao

The more variety of nuts, seeds, fruit, and spices you use, the more diversity you have (remember you are aiming for 30 per week)

In a large mixing bowl, I put the oats, mixed nuts, seeds and spices – about a tablespoon of each. Once you have made your first batch, you will get an idea if you want more or less of the spices. Mix all these dry ingredients through.

You could even give it a kick with some smoked paprika if you fancied. .

On the stove, I warm the coconut oil and maple syrup so it’s runny, but not boiling, just melted together.

Mix the warmed oil and syrup into your mix to lightly coat your mix (it shouldn’t be wet or overly sticky). It’s okay if it’s still a bit dry – but add more oil and syrup if you feel it needs it.

Put the oven on at about 160c On a large baking tray spread out your mix to about 1 – 1½ cm thick – depending on the size of your tray you might need to use a couple of trays.

Pop into the oven and leave for 15 mins, then turn the mixture to bring the bottom ingredients to the top and add in any of the dried fruit and coconut you want to include then pop back into the oven for around 15 mins. The nuts should look roasted then it’s ready. You might want to leave it in the oven for a bit longer.

Leave to cool then put in a jar (I use a 2 litre mason jar and a 1 litre if it doesn’t all fit).

I use a ¼ cup scoop when I am serving it with yogurt or pancakes. It is also good for a snack on its own. 

Let me know if you make it, and/or if you would like me to keep sharing these weekly.

 Be kind, be curious

Jen