Roasted Granola

This granola has a rich, roasted flavour with a hint of sweetness and gives a nice crunch to your breakfast bowl. It’s also full of minerals and dietary fibres.

Ingredients

  • 3 dl oats
  • 2 dl barley and/or rye flakes
  • 1 dl wheat husk
  • 1 dl sunflower seeds
  • 1 dl pumkin seeds
  • 1 dl roughly chopped hazel- or walnuts
  • 1 dl coconut flakes
  • 1 dl sesame seeds
  • 1 dl dried fruit
  • 1 tbsp liquid honey
  • 2 tbsp rapeseed or sunflower oil
  • 3 tbsp water

Makes about 1 litre of granola

What to do

  1. Preheat your oven to 200°C
  2. Mix all the flakes, nuts, seeds and dried fruit in a large bowl.
    You can add or subtract ingredients according to what you have at home, or what you prefer. More nuts and seeds give more flavour but also more fat and energy, while more flakes give more bulk and more carbohydrates.
  3. Add the honey, oil and water and mix it all with your hands, gently squeezing the mixture to help absorb the liquids.
  4. Pour onto an oven plate and put in the middle of the hot oven. If you made a lot, or have a small oven you might have to do this in two rounds. You only want a 1-2 cm layer of granola on the plate.
  5. Roast for 25-30 minutes, and give it a stir every 5-10 minutes to evenly roast everything without burning it.
  6. When everything has an evenly brownish colour, it’s all done!
  7. Let it cool and store in a large glass jar in room temperature.
  8. Enjoy with fresh fruit and your favourite dairy (or plant based) product. Sometimes I even sprinkle it over ice cream… but maybe not for breakfast.

Curiosities

Nuts, seeds and whole grain cereals are great sources of dietary fibres, Vitamin E, iron, magnesium, zinc and calcium.

Dietary fibre is an important part of a healthy diet, and many of us would do good in increasing this in out everyday food choices. Food rich in fibre takes longer for the body to digest, which keeps us full for longer without adding extra energy. It also helps with digestions and prevents constipation as it absorbs liquid going through our system. Beta glucans, a fibre type in oats and barley, have a preventative effect on cardiovascular disease as it lowers cholesterol. And all the fibre also feeds our good gut bacteria that in turn produce fatty-acids and vitamins that prevent cancer, inflammation and can even decrease symptoms of depression.

For further reading

Fibre information from the British Nutrition Foundation
Fondation Lous Bonduelle sur les fibres alimentaires

Cashew and Coconut Garam Masala

This Curry will make you all warm and cozy from the inside out, with loads of flavour, loads of vegetables and loads of nutrients.

Ingredients

  • 100 g of cashew nuts
  • 2 tbsp of rapeseed (or sunflower) oil
  • 2 tbsp chopped, fresh ginger
  • 2 tbsp garam masala spice mix
  • 1 tsp ground cumin
  • 1 tbsp honey
  • 1 tsp salt
  • optional chili flakes
  • 400 g pureéd tomatoes
  • 200 g coconut milk
  • 1 onion
  • 3 carrots
  • 1/2 butternut pumpkin
  • 200 g of large white beans or chickpeas
  • 150 g of sugar snaps
  • extra oil for frying

Makes 4 portions

What to do

  1. Mix all the spices with the nuts, 2 tbsp of oil, the honey and half of the puréed tomatoes in a blender or food mixer until it’s a smooth paste. If you want it extra spicy you can add more chilli flakes or cayenne pepper, if not it’s quite a mild curry without the chilli.
  2. Peel and chop up the onion, carrot and pumpkin into medium size bits.
  3. In a large pot, heat some cooking oil on medium heat and fry the onions and carrots for two minutes.
  4. Add the spice paste and fry for another two minutes.
  5. Add the rest of the puréed tomatoes, the coconut milk and the pumpkin and let it simmer for 15 minutes.
  6. Add the beans/chickpeas and the sugar snaps and let it them just get hot.
  7. Serve as a soup, with wild rice or pearl barley and some fresh naan bread.

Curiosities

Curry has a very wide and fairly vague definition, and even though it originates from the Indian subcontinent it’s today used for all kinds of spicy sauces and stews from all over Asia, Oceania and South America. A curry spice mix can be either a powder or a paste, and is actually not so hard to make yourself. Follow the link below to give it a try and make your own Garam Masala for this recipe.

Spices such as cumin, cloves and cardamom also have anti-inflammatory properties, while cinnamon, turmeric and chilli peppers have been shown to improve blood glucose levels.

For further reading

Make your own Garam Masala with PomPom Cooks
Health benefits of some selected spices