Sugar-free granola
Ingredients:
100g rolled oats
40g unsweetened coconut flakes or shredded
50g raw pumpkin seeds
50g pecan nuts
1 tsp ground cinnamon
1/4 tsp unrefined sea salt
90g (2/3) ripe, mashed banana
20ml (4 tsp) coconut oil
Instructions:
- Preheat oven to 160ºC.
- In a large bowl, combine the oats, coconut flakes, pumpkin seeds, pecan, cinnamon, and sea salt.
- Add the mashed banana and coconut oil to the oat mixture. Use a spoon to stir until all is very well combined. The mixture should be evenly coated.
- Transfer the mixture evenly on a baking tray lined with parchment paper. Press down slightly and place in the oven for 7 minutes.
- Bake for 40-45 minutes, checking and tossing every 15 minutes.
- Break up large clusters as necessary. Once the granola is evenly browned and no longer feels damp, remove it from the oven.
- As it cools it will crisp up even more, so do not over-bake.
- Once cooled, store in an airtight container at room temperature for up to one week, or store in the freezer for a few months.
- Serve it with Greek yogurt, oatmeal, chia pudding, LittleOak formula milk, or plant-based milk in a bowl, with fresh fruit.
You can also eat it on its own as a snack on the go!
Makes 4 servings (1 serving = 1/2 cup)
Nutritional Information (per serving)
340 calories
25g carbs
2.5g sugar
10g protein
21g fat
13g saturated fat
550mg sodium
Secret banana chocolate smoothie
Ingredients:
1/2 ripe banana
1 tsp vanilla extract
2 tsp almond butter
1/2 cup chopped raw zucchini
1 tsp raw cacao powder
2 Medjool dates
1/2 cup LittleOak Formula Milk (pre-mixed following the box instructions)
Instructions:
- Add all the ingredients to a large blender and blend until smooth and creamy.
- Refrigerate for up to 12 hours or serve right away.
Makes: 230ml (1 serving)
Optional: 1 tsp collagen powder
Optional: use frozen zucchini and/or banana if you want an ice-cold smoothie
Nutritional Information (per serving)
333 calories
56g carbs
47g sugar
4.5g protein
12g fat
3g saturated fat
23mg sodium
Energy balls
Ingredients:
1.75 cup rolled oats
3/4 cup sunflower seed butter
1/4 cup maple syrup
1/2 cup sunflower seeds
1/4 cup chopped walnuts
1/4 cup sliced almonds
1/4 cup freshly ground flaxseed
1/4 tsp unrefined sea salt
Optional: 1 tsp collagen powder
Optional: 1 tbsp mini dark chocolate chips
Instructions:
- Add all the ingredients to a large bowl and combine thoroughly.
- Leave the mixture in the fridge for about an hour, then roll into small bite-sized balls with your hands or using a scooping spoon.
- Store in a glass container in the fridge for about a week, or in the freezer for up to 3 months.
Makes: 28 small bites
Optional: 1 tsp collagen powder
Optional: use frozen zucchini and/or banana if you want an ice-cold smoothie
Nutritional information (per serving)
89 calories
8g carbs
2g sugar
2.5g protein
6g fat
0.7g saturated fat
9mg sodium
Recipe created by: Marie Belin, Nutritionist, CORE Holistic Nutrition
