Friday, June 20, 2014

Complete Meal Bircher Muesli Mix - raw vegan with gluten free and Paleo options plus serving suggestions.



 

I've had a busy week, I wanted to get this recipe posted on Wednesday but my man got home in the morning so I smashed out my workout and we headed out to the Murwillumbah Farmers Markets. We love it out there, it's so good to get out into the country air and buy our fresh produce straight from the farmers. It's a bonus that we you can ask exactly how the produce has been grown and if or what chemicals they have used. Most just tell me that they have used environmentally friendly ones and I always thank them for their honesty, especially if they admit to using the real nasties. Our fav is a guy at the Uki markets, Pesticide Pete!! Yeah....  Na.. we don't buy anything from him!

This market is not too big which we love and good atmosphere as they have an outdoor area set up with freshly locally grown coffee, freshly baked pizza and entertainment, usually a guy on his guitar who is pretty good and easy to listen too. The market has good range of fresh produce, both organic and conventional. There's something for everyone. I am able to get a locally made unpasteurized Miso, beautiful spice mixes, unusual and hard to find greens and things like capsicum okra! Yes, there is such a thing. I don't have photo but they are a purplish red colour and quite big. I love them grated in a salad. For the Paleo's and meat eaters there is locally bred, grass fed meat that has been nurtured and loved (I've seen pic's). They also make nitrate/nitrite free bacon, sausages and corned meat for those interested. There's also a lady that does fresh goats milk products ranging from milk and cheese. It's not something we buy but it still great to meet the people that put so much time and effort into nurturing their animals and producing quality products.


Once we've done our shop we tend to head to our favourite little coffee shop in Murwillumbah, it's eclectic, cosy and the service is great. It's actually the place we got the inspiration to go to the Markets as our first visit they had a basket full of amazing heirloom tomatoes and different colour beans and me being me had to ask about them. They also have a great range of healthier ingredients cakes and slices and by the looks of other peoples tables they do a pretty mean Scone! ;-)


It's not essential that you add every ingredient in the recipe, it will still be great. Sometimes the simpler things are the better they taste but my main focus for this recipe is a good range of healthy ingredients that cover the full range of daily essentials, such as vitamins, minerals, amino acids, proteins, EFA's and good quality brain nourishing carbs. A few of those beautiful raw dehydrated white mulberries I posted about last year would be delicious. Dried cranberries if you can find sugar free ones, I can't! or Incan berries, dried blueberries etc. There is so much stuff around now it's fantastic.

 Complete Meal Bircher Muesli Mix

Makes: 17 cups or 4 ½ litres

Ingredients:

1 cup almonds
1 cup walnuts
1 -2 cups rolled oats *
½ cup Brazil nuts *
½ cup ground flax seeds *
2 cups pitted dates
2 cups sultanas (raisins)
1 cup organic apricots *
1 cup figs – stems removed
1 cup Goji berries
1 cup pepitas (pumpkin seeds kernels)
1 cup sunflower seeds
1 cup dried coconut
½ cup chia
½ cup hemp seeds
½ to 1 cup raw protein powder
½ cup coconut sugar
2 tbs vanilla powder
2-4 tbs ground cinnamon

* refer to notes below

Preparation:

Food Processor Method:
  1. Add almonds, walnuts, rolled oats and Brazils to a large food processor and pulse until you they turn into a coarse evenly sized meal. Next add the flax seeds and grind until fine then add them to the nuts in the bowl. You may need to do these in a blender if you have a small personal blender to get them fine. If not do your best with the food processor.
  2. Add the dates, figs and apricots to the food processor and do the same pulsing until you get evenly sized chunks of fruit, make sure you don't overdo it as you don't want them to turn into thick paste. Once they are done, tip the mix into the bowl with the ground nuts.
  3. Add the rest of the ingredients and stir to combine then store in large container in the fridge or freezer so that the freshly ground nuts and seeds stay fresh.

Blender Method:
  1. Add almonds, walnuts, rolled oats and Brazils to a large blender and blend until course on a low speed so as not to overgrind them. It also helps them to blend evenly, if the speed is too high it will just blend the nuts at the bottom making them really fine and the ones at the top stay whole. Once they are done tip them into a large mixing bowl.
  2. Then add the dates, figs and apricots to the blender and do the same using low speed. By using a low speed I also find that you don't need to use the tamper but if you do to help it blend evenly then use it. Blend until all the fruit is roughly the same size and stop before it turns to mush! Add it to the bowl with the ground nuts.
  3. Proceed as per step 3 above.
NOTES
  1. Gluten Free Option: Use quinoa flakes, rice flakes or almond meal instead or just leave out.
  2. Paleo Option: Omit oats and use almond meal or coconut flour which is optional, remember coconut flour absorbs a huge amount of liquid so you will need to add extra when making it up. YOu can also just leave it out.
  3. Make sure that all ingredients are chemical, additive and spray free or organic if possible.
  4. All of my nuts and seeds have been soaked, sprouted and dehydrated to enhance nutrition, enzymes and digestibility and well as removing enzyme inhibitors which are anti-nutrients.
  5. Brazil nuts are one of the best sources of Selenium a much needed mineral that is lacking in most fresh produce these days with our soils becoming depleted from over farming.
  6. Grinding the flaxseeds is need to ensure you get the delicate EFA’S as it has been found that when eating whole they are usually not broken up enough and just pass through making it a waste of great nutrition and your money!
  7. Apricots are optional as I didn't have any but the organic ones are so delicious and they also add iron to the mix.
  8. Use your own choice of protein powder, I use a vegan protein and try to keep it raw. Bio Fermented sprouted Brown rice proteins are good choices for raw or good vegan protein that tastes great is the pea proteins. If vegan is not important to you then you can use a good quality low temperature produced Whey.
Serving Suggestions:

  • Add nut milk or coconut milk with grated apple, raw honey, maple syrup, agave or coconut nectar for a more traditional bircher muesli and let soak for a few hours or overnight. 
  • Add freshly chopped fruit such as banana, mango, pear or custard apple etc with yoghurt, we prefer coconut yoghurt which keeps it dairy free but any good quality, processed sugar free yoghurt is fine. Stir through some liquid sweetener if you wish and sprinkle with activated pepitas or crushed walnuts for some crunchy texture.
  • Sprinkle on fruit salad with large coconut flakes, activated pepitas and extra vanilla powder and ground cinnamon. 
  • Add to muffins, cakes, or slices for added nutrition, texture and taste.
  • If you are travelling you can take individual serves in clip lock bags then tip into a bowl or cup if still in transit and add some fruit salad, yoghurt, fresh juice, smoothie or just plain water as a last resort and it still tastes great. 
  • In the picture below I have added some of the morning green smoothie (which consisted of mango, pear, banana, pea protein powder, spirulina, maca, activated mixed nuts and seeds with fresh kale) with chopped pear and mango plus a dash of local raw honey. Then I sprinkled dried coconut and raw honey on top.. to make it look pretty for you and my main man! ;-) 


 And here's a pic my main man took at the markets.. check out his instagram and you'll get a bit of an idea what it's like to be an Emergency Service Officer at a Gold Mine out in the middle of Western Australian called the Pilbara. 

Thanks babe, nice pic! 

Enjoy your week and enjoy your bircher, to me it a great comfort food, have it any time of day! Even makes a great dessert! ;-)

Shared with Health and Soul

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I am not a doctor, registered dietitian or fitness expert. The purpose of my blog is to share my experiences with food, fitness and life and hopefully to inspire you. All content provided on my blog is for informational purposes only. I make no representations as to the accuracy or completeness of any information on this site or found by following any link on this site. Karen

Karenluvslife

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