ReFuel WINTER 2018 - Page 13

ALMOND GRANOLA CLUSTERS Preparation Time:15mins Cooking Time: 40mins + cooling time Serves 12 INGREDIENTS: ¾ ¾ 3 cups of rolled oats ¾ ¾ 1 cup almonds ¾ ¾ ½ cup pumpkin seeds ¾ ¾ ½ cup walnuts, roughly chopped ¾ ¾ ½ cup of dried cranberries ¾ ¾ 6 dried dates, roughly chopped ¾ ¾ ½ cup shredded coconut ¾ ¾ 1 teaspoon cinnamon ¾ ¾ sprinkle of salt ¾ ¾ 1 tablespoon extra virgin olive oil ¾ ¾ ½ cup honey ¾ ¾ 1 teaspoon vanilla essence ¾ ¾ Milk and/or yoghurt to serve METHOD: 1. Preheat oven to 180 °C and line two large trays with baking paper. 2. Mix oats, almonds, pumpkin seeds, walnuts, sprinkle of salt and cinnamon/nutmeg in a large bowl. 3. In a medium bowl, whisk together oil, honey or maple syrup (see below) and vanilla essence. Pour over dry ingredients and mix well to combine. 4. Spread mixture evenly over baking trays and bake for 30 – 40 minutes, or until nicely toasted. Make sure to stir the granola every 10 minutes to prevent it from burning. Allow it to cool for 20 minutes to aid crunch! 5. In a large bowl, mix granola with dried cranberries (or mixed citrus peel) chopped dates (or add fresh raspberries when serving for sweetness) and shredded coconut. Store mixture in an airtight jar or container! FODMAP FRIENDLY ALMOND GRANOLA CLUSTERS An easy variation if you are following a short term Low FODMAP Diet *Depending on serving size and your individual response, the first recipe may be appropriate. Use the Monash University Low FODMAP Diet Guide app and seek advice from an Accredited Sports Dietitian to determine what is right for you. INGREDIENTS: NUTRITION TIPS: ¾ ¾ 3 cups of rolled oats ¾ ¾ 1 cup almonds ¾ ¾ ½ cup pumpkin seeds ¾ ¾ ½ cup walnuts, roughly chopped ¾ ¾ 1 cup of mixed citrus peel ¾ ¾ ½ cup shredded coconut ¾ ¾ 1 teaspoon of nutmeg/cinammon ¾ ¾ sprinkle of salt ¾ ¾ 1 tablespoon extra virgin olive oil ¾ ¾ ½ cup maple syrup ¾ ¾ 1 teaspoon vanilla essence ¾ ¾ Lactose free milk and/or yoghurt to serve Eating a nourishing meal in the morning can help kick-start the metabolism, refuel your glycogen (energy) stores as well as provide sustained energy. Serve these clusters with a probiotic rich yoghurt and milk to ensure you’re getting a calcium-rich breakfast, gut boosting health hit as well as high-quality protein to promote muscle recovery and regeneration. Recipes courtesy of Accredited Sports Dietitian Vicki Ma and Australian Almonds. VICKI MA Vicki is an Accredited Practising Dietitian (APD) and Sports Dietitian. She is the Founding Director of Eat for Wellness, a private practice based in Melbourne. To find out more about Vicki, click here: www.eatforwellness.com.au Winter 2018 ReFuel Magazine 13