Nuts and seeds are some of nature’s ‘superfoods’. Packed with vitamins, minerals, dietary fibre and healthy fats, nuts and seeds are the perfect addition to recipes to add plenty of nutrition. With a new season upon us, it’s a great time to add some variety to your diet and enjoy new recipes that complement the warmer weather. I’ve done just that by making a delicious cashew, coconut and strawberry nutty granola that’s simple to make and can be used either as a granola, a trail mix or a base for some delicious, cashew, coconut and strawberry nutty granola bars. So you’ve got yourself both a filling, nourishing breakfast and a wholefood, energy dense snack too – all with one simple, base recipe.
As well as cashew nuts and sunflower seeds, I’ve used Brazil nuts in this recipe which are an excellent source of selenium – a mineral lacking in many NZ diets. Selenium acts as an antioxidant within our bodies to help protect against damage, and it’s also important for regulating blood pressure and keeping our immune system healthy. Cashew nuts are a source of magnesium, vitamin B6 and iron.
We tend to forget about seeds in favour of nuts, but seeds are also really nutritious. Sunflower seeds provide a source of vitamin E, magnesium, folate and other B vitamins and iron, as well as healthy fats, protein and fibre.
Enjoy the granola with milk and yoghurt of your choice, or grab a handful as a yummy snack. The bars make a good on the go option for a snack or even breakfast on the run.
GIVEAWAY!! I’ve got an awesome prize pack to give away thanks to Tasti, including some of the ingredients I’ve used here. You could win:
x 1 Tasti Tin filled with:
– 1 pouch of 300g walnuts
– 1 pouch of 300g cashews
– 1 pack of 70g sliced almonds
– 1 pack of 70g macadamias
– 1 pack of 60g coconut chips
– 1 70-100g “surprise pack”
– 1 pack of Smooshed Wholefood Balls
To be in the draw to win, simply comment below with what nuts and seeds you like the most and click on the facebook share button at the top or bottom of this page. Competition will be drawn 14th October 2016. Open to NZ residents only.
Congratulations to Clare – you’re the lucky winner 🙂 I have emailed you to arrange your prize delivery.
Here’s the recipes.
Cashew, coconut and strawberry granola
With a base of cashews, brazil nuts and sunflower seeds plus a little coconut and oats, this is a filling breakfast that tastes great with milk, yoghurt and some added fresh fruit. Because it’s high in fibre and healthy fats, a small serve is all you need to help keep you feeling full and satisfied.
It’s quick and easy to make – simply a matter of throwing together a few packets of the new Tasti bulk nuts and seeds packets together, and mixing in a couple of other ingredients and you’ve got yourself sorted for breakfast or snacks for a good few weeks.
1 300g packet of Tasti cashews (2 cups)
½ 300g packet Tasti Brazil nuts, chopped (1 cup)
½ 300g packet Tasti sunflower seeds (1 cup)
1 60g packet of Tasti coconut chips (1 cup)
1 cup rolled oats
2 tablespoons macadamia nut oil
2 tablespoons honey or maple syrup
1 teaspoon cinnamon
½ packet freeze dried strawberries (these make it really delicious and are worth buying, but you could also add ½ to 1 cup of dried fruit of your choice instead)
In a large wok or pan, add the nuts, seeds, coconut and oats and turn heat to medium. In a mug or small bowl, mix together the macadamia nut oil, honey/maple syrup and cinnamon and drizzle over the dry ingredients, turning the dry ingredients over as you do this. Keep stirring the mixture for around 10 minutes, until lightly toasted. Take off the heat.
Leave to cool, then fold through the freeze dried strawberries. You may want to break up the slices a little bit.
Store in an airtight jar in a cool place. You can have this for a cereal or take a handful for a healthy, nourishing snack. You can also use this to create the yummy granola nut bars below.
Cashew, coconut and strawberry granola bars
¼ cup almond or peanut butter
¼ cup coconut oil
2 – 4 tablespoons honey (add depending on your preference for sweetness)
1 ¾ cups of cashew, coconut and strawberry granola (as per recipe above)
¼ cup sunflower seeds
¼ cup coconut threads
1 large handful of freeze dried strawberries
In a pot, melt together the peanut butter, coconut oil and honey over a medium heat until lightly bubbling. Add the granola, sunflower seeds and coconut threads. Lightly crush the strawberries and stir the wet and dry mixture together until well combined.
Place the mixture in a small 18 x 14cm lined tin and press down firmly with the back of a spoon. Sprinkle some extra strawberries and coconut on top if desired.
Freeze until firm and cut into fingers, then cut these in half again. Store in the fridge as these will soften in a warm room.
Makes 10 pieces – simply double the recipe to make more.
The bigger and handier packs of bulk nuts and seeds from Tasti are now available in New World and Pak n’ Save.
This post was made possible thanks to Tasti