brazil nuts breakfast chia seeds coconut cranberries gluten free goji berries muesli nut milk oats pumpkin seeds recipes walnuts Jul 29, 2015

This breakfast is full of so many GOOD fats it will have you feeling full and satisfied all morning. I think Omega-3 fats are on of the most important nutrients people should be trying to get more of in their diets. They are needed for brain development, transport of fat soluble vitamins, to help retain water, maintain cell resilience and reduce inflammation (the later two are particularly helpful at reducing skin ageing!). 

Research suggests that humans evolved on a ratio of 1:1 for omega 6:omega 3 fats. However these days it's more common to see a ratio closer to 15:1 because omega 6 foods are prevalent in many processed, take-away and fried foods unfortunately are consumed far too often these days! What I aim to help people with is bringing a better balance back to healthy fats by reducing (but still including because good sources are needed) omega 6 fats and increasing omega 3 fats with foods like oily fish (sardines, trout, salmon, mackeral, herring, tuna, anchovy), walnuts, flaxseeds, chia seeds, hemp seeds, soy beans (tempeh)  and leafy greens.  

Makes 7 cups of muesli


4 cups of rolled oats or quinoa flakes for GF 
½ cup flax seeds
½ cup pumpkin seeds
1/4 cup chia seeds
1 cup roughly chopped walnuts
½ cup goji berries
½ cup dried cranberries
1 cup shredded coconut
1 teaspoon ground cinnamon

Vanilla Brazil Nut Milk

1 cup Brazil Nuts (soaked in water overnight)
3 cups water
2 fresh dates
2 teaspoons vanilla essence 
pinch of salt


For the muesli, place the pumpkin seeds, walnuts and coconut in a large frypan and heat on low until just toasted and fragrant (or toast in the oven). Mix all the ingredients in a large bowl and store in an airtight container.

For the milk, drain and rinse the Brazil nuts. Place them in a food processor with the water, dates, vanilla and salt. Blend until it's totally smooth and has a creamy consistency. 


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