|Posted by food hugs on April 12, 2013 at 7:50 PM|
In a world where one can easily buy Kellogg's Frosties, which are 37% pure sugar (coz, they're greeeeeaaat - NOT), it's really nice to come across a tasty, low sugar, good for you, filled with lovely ingredients breakfast recipe!
This appeared in the Sunday Independent a couple of years ago, around Christmas, and is by Susan Jane Murray (http://www.susanjanemurray.com/fuse/home/). I've made it a multitude of times since. It looks like a long list of ingredients, but you can buy them all in one go, and then have them in your cupboard for the next time round.
Coconut oil is a fabulous ingredient for energy and your digestive system and can be found in health food shops (you can use good ole butter instead if you like). The rest are all supermarket fare. I usually make half of this recipe, for the 3 of us....but do the whole lot if you have a larger family.
It's a very easy recipe to do, so I've mixed the ingredients and method on that basis......
Low Sugar Orange and Cinnamon Granola
Turn on the oven to 160C for a conventional oven, or 145C for a fan oven.
In a small pan, slowly melt:
8 tbsp extra virgin coconut oil (or butter) with
½ cup of honey or raw dark agave
While this is melting, in a bowl, mix together:
Grated zest of 2 – 3 oranges
5 tbsp ground linseeds or ground almonds or mixture
3 – 4 cups of porridge oats
1 cup of chopped walnuts or macadamia (or pecans)
1 cup desiccated coconut
1 tsp good quality sea salt (or herbamere)
1 tsp ground ginger
2 tbsp ground cinnamon
1 cup of sunflower and/or pumpkin seeds
Once the coconut oil and agave syrup is melted, pour it over the mixed dry ingredients and mix really well together until all the oats, etc are coated. Line a baking tray with parchment paper and spread the mixture over it. Bake in the oven for 35 minutes, tossing every 10 minutes or so, to make sure it doesn't burn.
Once cooked, leave to cool a bit and add 2 cups of mixed dried fruit - whatever you fancy: dried cranberries (apple juice sweetened if possible), or raisins, or dried cherries, or unsulphured dried apricots, or goji berries, or chopped dates. If you don't like dried fruit, then leave it out!
Store in an airtight jar. Enjoy with fruit and yoghurt, or with stewed apple as a type of crumble!