Everyday delicious muesli / granola
Mental health and Food
As we know, mental well-being is connected with physical well-being. And part of our physical well-being is what we eat. Taking a holistic approach to mental well-being involves looking after ourselves physically.
My everyday breakfast.
I have been eating and making a version of this muesli since I was about 16 years of age. It has morphed over the years - and got better, more nutritious and I would like to think more delicious as time has gone on. I make a batch about every two weeks or so. We have it most days.
It's so good! And good for you too!
Ingredients:
850g of whole-grain organic oats
one tablespoon of honey
one tablespoon of coconut oil.
two cups or so of mixed nuts and seeds - roughly chopped (see below for suggestions)
half a cup or so mixed dried fruit (sultanas, cranberries, raisins etc)
half a cup of coconut flakes or shredded coconut
cinnamon (optional)
Instructions
Put all the first two ingredients in a low oven around 100- 120 degrees Celsius (no higher than 150 degrees C) for about ten minutes. Stir regularly.
Add the mixed nuts and seeds. Stir thoroughly and leave for another fifteen minutes or so, stirring every 5 or so minutes.
Add the dried fruit (I like my muesli very nutty and have very little dried fruit in it (sometimes none.)
Lastly, add the coconut and leave for another 5-10 minutes.
Remove from the oven and then stir in optional cinnamon.
Store in an airtight container
Here's a list of the things you can add:
Cranberries, coconut, cashew nuts, walnuts, almonds, cocoa nibs, pumpkin seeds, sunflower seeds, sesame seeds, chia seeds, linseed (flaxseed), buckwheat (that's been soaked and then dried again ~ this adds extra protein too!)
The longer you leave it in the oven the more crunchier it will be!
Serve with stewed fruit, yogurt of your choice and / or fresh fruit.
(Ps. Sometimes I cook this mixture up as a porridge too.)
NB if you are worried about cholesterol ~ you might want to skip the coconut oil ~ but it is a small amount over such a large quantity ~ I personally wouldn't be concerned.
Remember, mental health & well-being involves caring for our bodies as well as our minds. If you are interested in knowing more about how food can impact our mood - you can download this Nutrition & Mental Health PDF here, read this blog here, or do an online course (designed for health professionals) on Nutrition and Mental Health here.