These delicious little pots make a perfect start to the day. All the preparation can be done the day before, making it a very quick and easy breakfast to put together. You could even layer it in a jar and take your breakfast with you.
I love having a jar of the granola ready made, in the cupboard, it keeps well stored in an airtight container or jar. I like the fact that it gains its sweetness from a small amount of dark chocolate and the natural sugars in the berries. A perfect summer breakfast or brunch! Make this a perfect gluten free breakfast by using gluten free oats.
This recipe formed the first part of a days menu I had to design for the module on the Heart & Circulatory System in my Diploma in Culinary Medicine. Read on, at the end, to find out why the ingredients I’ve included are heart healthy and how they can benefit the body.
I’m lucky enough to be writing this as I sit overlooking Mylor Creek, one of my favourite places in Cornwall. Instantly relaxing, the sun is shining and everyone is happy, waiting for the incoming tide so we can have some fun on the water! I hope you’re all able to enjoy a little bit of holiday time.
Makes enough for about 8 servings
1tbsp coconut oil
100g oats (gluten free if preferred)
25g pumpkin seeds
25g sunflower seeds
50g hazelnuts nuts, roughly chopped
25g flaxseeds
1tsp cinnamon
30g good quality 70% or 85% dark chocolate
natural live probiotic yogurt
mixed berries such as blueberries, blackberries, strawberries and raspberries
Heat the oil in a frying pan and add the oats. Cook for 5 minutes over a medium/high heat until beginning to brown, stirring occasionally. Keep an eye on them to avoid burning!
Add the pumpkin seeds, sunflower seeds and hazelnuts and cook for a further 3-4 minutes, stirring occasionally or until lightly toasted. Add the flaxseeds for a further minute. They may begin to pop in the heat, so reduce the temperature slightly. Remove from the pan and transfer to a bowl to cool. Sprinkle over the cinnamon and stir to coat.
Coarsely grate the chocolate and stir 
into the cooled oat mixture. Transfer the oat mixture to a jar to store. This will keep for up to 2 weeks.
To serve, pile some berries in the bottom of a glass, top with a couple of spoons of yogurt and sprinkle over a spoonful of the oat mixture. Repeat until you reach the top of the glass!
Health Benefits
Coconut oil
Coconut oil is heat stable, so great to use in cooking. It’s made from medium chain fatty acids, which are rapidly broken down for use as energy. This limits their impact on elevating the level of blood fats after a meal.
Oats
Oats contain beta glucan, a soluble fibre which can help reduce cholesterol in the digestive tract. As the oats are digested the beta glucan forms a gel like substance which will bind to cholesterol released by the liver. It can then be removed from the body via the bowel before it has a chance to be absorbed into the blood stream.
Hazelnuts
Nuts are a rich source of selenium, which the body uses to make its own anti-oxidants. This is believed to be one of the body’s natural protection mechanisms against damage to artery walls. The benefit of this is avoiding inflammation and build up of plaque. Nuts, like olive oil, are a good source of oleic acid giving the same vasodilatory effect, aiding circulation and reducing blood pressure.
Sunflower and Pumpkin seeds
These seeds are a rich source of phytosterols. These help to reduce the amount of cholesterol taken up by the digestive tract by blocking absorption which then allows the cholesterol in the gut to be removed from the body via the bowel. Therefore, beta glucan in oats and phytosterols in sunflower seeds makes a real cholesterol busting combination.
Flaxseeds
Flaxseeds are a good source of omega 3 fatty acids, a strong anti-inflammatory. Limiting inflammation damage within the endothelium helps minimise plaque formation in blood vessels reducing the risk of heart attacks and strokes.
Cinnamon
Cinnamon gently stimulates the circulatory system by relaxing the muscle in the walls of blood vessels, which causes them to widen. This will allow increased blood flow to extremities as well as reducing the pressure in the blood vessels, hugely beneficial when trying to control high blood pressure.
Dark Chocolate
As long as you use good quality dark chocolate anything above 70% cocoa solids then you can benefit from eating a small amount and a little can go a long way! Packed full of flavonoids, which trigger the cells lining our blood vessels to release high levels of nitric oxide, which causes the muscles in the blood vessel walls to relax. This can aid circulation, reduce blood pressure and help to keep the lining of blood vessels (endothelium) in good condition. Chocolate also contains magnesium, which also encourages the relaxation of the muscle in the wall of our blood vessels.
Blueberries, Blackberries & Strawberries
Berries are packed with antioxidants called anthocyanidins, which gives them their bright colour. These compounds have been shown to cause relaxation in the blood vessels by triggering a release of nitric acid, protect against damage to the blood vessel wall and even reduce cholesterol slightly, all necessary to keep our circulation system running efficiently. Strawberries contain a unique flavonoid to protect against inflammation and heart disease.
Deseed and finely chop the chilli, heat the oil in a large saucepan and cook the onion, garlic and chilli over a medium heat for 2-3 minutes until beginning to turn a light golden brown.
cubes. Add to the tomato mixture and cook for 2 minutes. Cut the squid into rings and add to the pan with the prawns. Cook for a further 2 minutes until cooked through.
Drain the chickpeas and rinse well. Drain and
Heat a little oil in a non-stick frying pan over a medium heat and drop tablespoons full of mixture into the pan. Cook for about 2-3 minutes or until beginning to turn golden brown and small bubbles start to appear on the surface.
Preheat the oven to 220ºC.
When the vegetables are cooked, keep them warm. Season the mackerel fillets. Heat a little olive oil in a frying pan and cook the mackerel skin side down for about 5 minutes or until the flesh is beginning to change colour around the edges (see photo, right). Turn over and cook for a further minute.
To make the dressing, de-seed the red chilli and finely chop. Mix with the grated rind and juice of the limes, (about 2tbsp) the olive oil and plenty of seasoning. Roughly chop the spinach.
Coarsely grate the courgette and place on a piece of kitchen paper to drain for about 5 minutes, turning occasionally.
Preheat the oven to 220ºC. Scrub the skins of the sweet potatoes but don’t peel them. Cut into very thin slices and spread out on a large baking sheet. Wash and thinly slice the aubergine.
Meanwhile divide the cod into four portions. Lay 2 slices of Parma ham out on a work surface and top with a single layer of spinach leaves. Sprinkle over a little lemon juice and season with black pepper. Place one piece of fish at one end of the parma ham and roll up to enclose, tucking any lose pieces of ham underneath. Don’t worry if the ham doesn’t quite enclose the fish, its great to see the colours coming through as it cooks. Repeat with the remaining ingredients until you have four cod parcels.
When the vegetables have been cooking for 30 minutes turn them over and spread out into an even layer again. Place the fish on top and scatter the tomatoes around. Drizzle over any remaining lemon juice and return the tray to the oven for a further 15 minutes or until the fish is cooked through, the Parma ham is beginning to crisp and the vegetables are tender and golden brown. If you are adding olives scatter them around the fish 5 minutes before the end of cooking time.
Sarah's HEALTHY APPETITE 