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Pregnancy

       

       

       

       

       

       

       

       

       

       

      sa

      Breakfast Muesli with toasted coconut, seeds and nuts

       

       

       

       

       

       

       

       

       

       

      sa

      Homemade Fruity Nutty Muesli

      Nutritionist's tip

      [Nutritionist tip text]

      Cook time: 30-40 mins        Prep time: 10 mins        Serves: 6 portions

      Ingredients

      • 600g oats (rolled)
      • 400g wheat or bran (rolled)
      • 80g flaked almonds
      • 30g pumpkin seeds
      • 30g sunflower seeds
      • 50g pecans
      • 200g mixed dried fruit (try cranberries, raisins and chopped apricots)

      Method

      1. Preheat the oven to 180°C (160°C for fan oven).
      2. Add the rolled oats, wheat/bran, flaked almonds, pumpkin seeds and sunflower seeds into a large non-stick baking tray and mix well.
      3. Bake for 30 minutes, stirring half way through.
      4. Remove from heat and mix in the pecans and dried fruit.
      5. Allow to cool then serve with milk or topped with yogurt and fresh fruit.
      6. Store remaining mixture in air tight container.

      Nutritional Benefits

      This recipe is high in folate which is essential during the pre-conception period and the first 12 weeks of pregnancy. Nuts and seeds are rich in protein, fibre, essential vitamins, minerals and healthy fats.

       

      HIGH IN:

      Fibre

      Zinc

      Vitamin E

      Thiamin

      Niacin

      Vitamin B6

      Folate

      LOW IN:

      Saturated fat

      TIP!

      This recipe is really easy to make and healthier than shop bought muesli. You can also mix and match different seeds and fruits to suit your preferences. Make up a large batch and store in an airtight container for easy breakfasts during the week.

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