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 Amazon
Zen Principle 1 lb. Premium...Shop on Amazon
Spectrum Organic Sesame Oil...Shop on Amazon
Anthony's Organic Hulled Se...Shop on Amazon
GERBS Dried Apricots 2 LBS....Shop on Amazon
Enjoy, and pin or share if you make it, and leave me a comment!
Beth
other breakfast recipes on A Meal In Mind
Sweet Potato Sausage Broccoli Breakfast Bake
Flourless Oatmeal Coconut Milk Pancakes
Peach Oatmeal Breakfast Clafoutis
Moringa Fruit-Nut-Ola Grain-Free
Ingredients
- 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
Instructions
- 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.
Notes
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Pin for later!
Angela
This looks absolutely delicious. I'm always looking for ways to get more nuts and grains into my diet so I'm going to give this a go.
Beth
Angela, it is really one of my favorites, and I too like that it's such a tasty way to include nuts. Plus you can customize it to whatever nuts you like best. I hope you enjoy the recipe, and let me know if you have a chance!
Nicole
This is so healthy and it looks delicious! Love that it's grain free. Pinning for later. Thanks!
Beth
Nicole, thank you! It was one of my first grain-free recipes and I've probably made it more than any other breakfast recipe. I hope to hear how it goes when you have a chance to make it!
Elena
Nutritious and looks delicious! Thanks for sharing 🙂
Beth
Thanks so much - you are right that it is both of those things. We like it a lot.
Steve
This looks absolutely delicious!
Beth
Steve, it really is, plus it makes a great snack as well as a breakfast. Thanks so much for the great star rating!
Kez
Looks quick and easy to make.
Beth
Kez, this is one of those recipes that gets easier the more you make it as you figure out how you like to customize it. Then I just make it in big panfuls.
Nicole
Yum. looks like a great breakfast to start the day with. I can't wait to try it!
Beth
Nicole, thank you! It is great, and that is why I make it in fairly large batches, since it keeps well too. I hope you will let me know how it turned out for you if you try it!
Cherryl
Beth, I'm anxious to try this recipe! I'm always looking for low-carb or grain-free recipes, especially for breakfast. It sounds like a great alternative to cereal.
Beth
Cherryl, I'm with you about always being on the hunt for grain-free breakfasts. I continue to play around with fruit-nut bars and "olas" because that holds me for the morning, while tasting great. I hope that if you try it, you will let me know how it worked for you!
Elena
Nutritious and looks delicious! Thanks for sharing 🙂
Beth
It is really a satisfying and enjoyable breakfast, without being too sweet. Happy to share it!
Shari L Eckstrom
I love your beautiful photos. The blueberries and raspberries really pop..
Beth
Shari, thank you so much for that compliment. I continue to learn about food photography so it's great to hear praise! I think the fruits pop more when they are frozen which these were. thanks again.
Elizabeth Holly
I have never tried Moringa but have wanted to. This looks like a great recipe to try it out with. How bitter is Moringa?
Beth
Elizabeth, great question. I have been experimenting with it because it is bitter - and of course that can be a good thing for digestion. But so far I like it best in something baked, especially with nuts. I'm still finding the right amount to put in a smoothie, since it's such an easy way for me to get extra greens in my diet.
Elizabeth Holly
Thank you, I will definitely have to try this, it sounds perfect for my breakfasts.
Beth
Elizabeth, I make a batch of it every week or two, because I can vary it so it doesn't get boring. I hope you enjoy it when you get a chance to try it out!
Jacqueline Debono
Such a delicious healthy way to start the day!
Beth
Jacqueline, it's just about the perfect combination of nutty, slightly sweet and savory. I always know I'll have a good energy level when I eat this with kefir or yogurt as my breakfast. Thanks.
Emily Flint
Looks delicious and what a great alternative in the morning!
Beth
Emily, this has become my go-to breakfast to the point that I forget I used to eat toast! It's really a great combination of flavors and textures. Thanks for the comment!
Heather Behrends
Wow, this looks incredible! I love that it uses nuts which are such healthy sources of protein. And how do you make your pictures look so amazing?
Beth
Heather, thank you so much! Yes, this recipe's a perfect way to combine whatever nuts you like, as well as working more of them into breakfast. You are so kind about the photos - I photograph in a dim basement so have just played with lighting until it looks like daylight - am working on a post to show how.