This Moringa Fruit-Nut-Ola Grain-Free is a delicious and simple mixture of nuts, dried fruits, sesame oil, and Moringa powder. It's mildly green and a little sweet, a little tart, and filling enough for breakfast. I think of it as trail mix thrown into a food processor!
The recipe is adapted from one in Sally Rockwell's excellent book, Allergy Recipes.
If you add non-dairy kefir to your bowl, you have an entirely plant-based, grain-free and gluten-free meal. There is almost no prep time involved and it makes a fairly big batch -- both high points in my book! And it's fantastic with fresh fruit.
breakfasts and blood sugar
Oat-based granolas are too naturally high in starches and sugars for me, spiking my blood sugar. Then, when my blood sugar drops, it leaves me feeling hungry (and cranky) mid-morning. All to be expected for the hypoglycemic!
I often eat eggs or fish for breakfast (if you haven't tried my Miso-Lemon Steelhead Trout for your morning meal, I highly recommend it! ) because their high protein content prevents me from having those cravings during the morning. But I get tired of eggs, versatile though they are. And, I like to have plant-based options for breakfast because of their healthy fiber content!
Why Grain-free "Ola"
This Moringa fruit-nut-ola grain-free lasts me, and I believe there are two reasons for that. One is that walnuts and most other nuts are lower in carbohydrate than grains. It follows that they are higher in protein and fats.
The second and related reason is because nuts contain more high-quality oils than grains do (more information about carbohydrate content of gluten-free foods here). Oils help with satiety, which is the ability of a food to keep you feeling full. If you need a good amount of protein for breakfast as I do, this recipe is a great alternative to eggs.
Why the Moringa? According to its package, Moringa detoxifies and helps heal inflammation. It's usually marketed for smoothies, and it's great in this recipe too. I think it is less bitter here than in smoothies I've made. And it's fun to make something unexpectedly green.
As noted in the instructions, you might want to make your Moringa Fruit-Nut-Ola only partly green and part tan in the baking dish - this highlights the green tint, which is otherwise very subtle!
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KITCHEN ITEMS USED IN THIS RECIPE
My food processor is the essential piece of equipment for grinding, then mixing the ingredients in Moringa Fruit-Nut-Ola. I use the Cuisinart brand because the motor is powerful enough to chop the nuts without complaining. Cuisinart typically offers a longer warranty than other brands as well. The 11-cup model is large enough to hold the 6 cups of ingredients in this recipe while being able to process them smoothly.
As far as food items, I strongly recommend buying organic foods at your local health food store or other market if available. If not, the ones I've indicated here (which may be harder to find) are excellent.
Moringa powder is available in many locations, even Costco. A little goes a long way!
The sesame seeds give a pleasant crunch to the Fruit-Nut-Ola. They provide a light color contrast with the darker fruits and nuts.
Sesame oil is high in zinc, with a nutty flavor that blends well with the other ingredients. The Spectrum brand is meant for use in food, rather than skin care.
Unsulfured apricots have an amazing tartness and burst of flavor that the sulfured ones can't match. Also, if I can find California apricots, I'll spend what is often the extra cost for them rather than Turkish.
Cuisinart Food Processor, P...Shop on AmazonZen Principle 1 lb. Premium...Shop on AmazonSpectrum Organic Sesame Oil...Shop on AmazonAnthony's Organic Hulled Se...Shop on AmazonGERBS Dried Apricots 2 LBS....Shop on Amazon
Enjoy, and pin or share if you make it, and leave me a comment!
other breakfast recipes on A Meal In Mind
Moringa Fruit-Nut-Ola Grain-Free
- 1 cup pecans
- 1 cup almonds
- 1 cup walnuts
- 1 cup raisins or other dried fruit of choice
- ½ cup dried unsulfured apricots soaked for 10 minutes in warm water and drained
- 1 cup white sesame seeds
- ½ cup sesame walnut or other oil (I don't recommend olive)
- 2 tablespoons Moringa powder
- pinch of salt optional
- Place pecans, almonds and walnuts in food processor. Blend until coarsely chopped, 1-2 minutes.
- Add raisins and soaked dried apricots. Blend until fruits and nuts are chopped to about the same size, about 2 more minutes.
- Blend in oil, optional salt, and Moringa powder until well mixed. If you want to have some parts of your fruit-nut-ola remain tan-colored as in my photo, remove some of the fruit/nut mixture from the food processor and transfer it to your baking dish. Then add the Moringa powder to the rest.
- Spread in an even layer in 9 x 13 baking pan (or 10 x 15 pan if you prefer it very crisp). Press down using a spatula.
- Bake at 275 F for 20-25 minutes, or until edges are just slightly browned; cool.
- Break into chunks; store in sealed containers.
- Serve in bowls with non-dairy or dairy kefir and fresh fruit.
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