TAKE A LOOK INSIDE THE SHELL

 

Apparently having a handful of nuts every day can lower the chances of heart disease by up to a third, reduce the risk of Alzheimer’s by two-thirds and help lose wait.

Bold statements you wouldn’t expect to come from such small, affordable easy to consume items.  They are packed with heart-healthy fats that lower LDL (bad) cholesterol levels while raising levels of HDL (good) cholesterol, protein which helps you get lean, and plenty of vitamins and minerals such as vitamin E to help fight free radicals and aid muscle recovery, plus calcium and magnesium.

Almonds are the king of the nut family, a true superfood, as they are great for the brain, muscles and tummy.  Just one small handful supplies half the daily value of the antioxidant vitamin E, which can help increase memory and cognitive performance, according to researchers at New York-Presbyterian Hospital.

Be aware though, nuts are high in fat and calories so don’t spend the day snacking on these lovely little nuggets.

I have pretty much gone ‘nuts’ for nuts this week, spending time working on a healthy breakfast granola containing all the vital vitamins and minerals needed, such as protein, fibre, magnesium, potassium, zinc, and manganese.  I’ve included cinnamon too, as this is a great spice to prevent spikes and troughs in the blood sugar levels.

 

Healthy Granola

Ingredients:

• 360g mixed nuts, seeds and oats. I used walnut, almonds, hazelnuts, cashews, pecans, pumpkins seeds, sunflower seeds and rolled oats.
• 1 apple – skin, core and all!
• 1 ripe banana
• 1 tbsp cinnamon
• 1 tbsp mixed spice
• 1 tbsp runny honey
• 1 tbsp melted coconut oil
• 70g dried fruits

Method

1. Pre-heat oven to 180c and prepare a baking tray with greaseproof paper.
2. Place the nuts into a food processor or chopper and pulse the mix until chopped and ‘crunchy’ looking.  Remove and pour into a large mixing bowl.  Add the seeds and oats.
3. Chop the apple into quarters and place in a food processor or chopper and blitz until finely chopped.  Empty into another larger bowl.
4. Place peeled banana, all spices, honey and melted coconut oil into the food processor or chopper and blitz until it is blended together and in a purée. Empty it into the bowl with the apple. Mix well until combined.
5. Add the apple and banana mixture to the nuts, seeds and oats and combine until well covered.
6. Spread the mix onto the prepared baking sheet, about 1cm thick and place in the oven.
7. Cook for 10 minutes, remove the tray from the oven and turn the granola over using a fork to allow for an even ‘crisp’ rather than just cooking the top layer. Place back in the oven.
8. Cook for another 10 minutes and repeat the above method.  Place back in the oven.
9. Cook for another 5 minutes and repeat the above method.  Place back in the oven
10. Cook for the remaining 3-5 minutes, then remove from the oven and allow to cool.
11. Once cool add the dried fruit and store in an airtight container.

 

Enjoy a bowl for breakfast, a handful or two as a snack or sprinkle over yoghurt.  I hope you enjoy, let me know what you think.

 

Check out my Instagram account for more ideas.

 

 

 

 

c