Summer Muesli

This time of year my body craves fresh summer fruits to get me started for the day. I love the delicate sweet aroma of white peach that marries perfectly with summer passionfruit and raspberry.  Adding seeds and nuts such as LSA, chia and roasted almond add crunch and sustainance until lunch time, whilst creamy thick yoghurt smooths out the flavours and carries them perfectly into my mouth. Any leftovers are easily thrown into my Vitamix and blended with vanilla until thick and creamy and devoured.

What’s good about it:
Natural yoghurt contains probiotics: these are live micro-organisms (good bacteria) that help to protect our immune and digestive systems, allowing the nutrients in our healthy food to be absorbed better into our bloodstream. The word probiotic means ‘pro-life’, so where possible choose foods that are life-giving to your health.  Raspberries are high in antioxidants and anti-inflammatory compounds that support optimum health – they also help with blood sugar regulation.  Passionfruit contains vitamin C as well as the minerals potassium and magnesium to help with healthy immune function and muscle contraction.

Serves 2
400 g (14  oz) organic natural yoghurt  (see notes)
125 g(4  1/2  oz) raspberries
2 white peaches
4 passionfruit
2 tablespoons  ground LSA
2 teaspoons chia seed
chopped almonds or roasted hazelnut to garnish

Divide yoghurt between 2 serving bowls.
Cut the peaches in half, remove the stone and arrange into the bowl.
Add raspberries.
Scoop over fresh passionfruit.
Sprinkle top with LSA, chia and extra almonds or  roasted hazelnut.
Eat and enjoy.

Nutritional info per serve.
Protein: 14 g
Total fat: 7 g
Saturated: 2.3 g
Carbs: 28.9 g
Sodium: 137 mg
Kilojoules: 914
Calories: 253
Fibre: 12.3 g

Serving suggestions:
Substitute raspberries with blueberries or strawberries.
Add additional goji berries to boost antioxidants or extra seeds, nuts for protein.
Use banana in place of white peaches.

Notes:
LSA is a mixture of ground linseed, sunflower seed and almonds.
If passionfruit is a little tart – add a little raw honey to sweeten.

Dairy free options:
You can also use dairy free yoghurts such as coconut yoghurt or alternatively just enjoy your fresh summer fruits, nuts and seeds without yoghurt.  Boost your morning protein intake by blending with Healthy Chef Protein and your choice of milk, water or coconut water for the yummiest summer muesli smoothie.

Below are some luscious creams as an option to yoghurt for food intolerances to dairy.

1 Combine 1 cup of raw cashew nuts or macadamia nuts with 1/2 cup of water or orange juice and a little vanilla.

Blend in a good high speed blender like a Vitamix until smooth and creamy.

2 To make a nut free cream, combine  300 g organic silken tofu + 2 teaspoons raw honey + 2 teaspoons natural vanilla.
Blend until smooth and creamy and enjoy.

3 Combine  2 cups of  almond or rice milk with 1/2 cup coconut milk and a little vanilla then heat.  Thicken with a slurry of  2 tablespoons arrowroot, kudzu or cornflour then cool until creamy and thick. Refrigerate and use as needed.

4 Make a chia seed porridge by combining 1/4 cup chia seeds with 3/4  cup water, coconut water or almond milk and stir. Allow to sit for 15 – 30 minutes in the fridge until thick.  Add healthy chef Organic pea or Pure native WPI to boost protein.

 

 

 

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5 Responses to “Summer Muesli”
  1. Caitlin says:

    Yummmm, sounds like a delicious summer brekkie! Definitely trying this on the weekend! In regards to the almond & coconut milk cream- can it be thicken with your protein powder instead to pump up the protein?

    Thanks

  2. Yes it can ! Best way to do this is not to heat – just whisk in your healthy chef protein either Organic pea or WPI to your choice of milk…add 2 tbsp chia seed and allow to thicken….stir occasionally to distribute the chia. This process should take 2 hours to properly thicken and gell. Add more chia if you need to – best done if you soak overnight. This will allow to a wonderful un-denatured, high protein / omega 3 rich base for your summer fruits. :)

    • Tamara N. says:

      OMG I’m having the chia, almond milk and protein mix to replace the yoghurt and it’s amazing! Thank you so much for another awesome recipe. You are amazing! I’ve never eaten so well in my life! My body is looking leaner and more defined … All my hard work at the gym is now complemented with a great diet of healthy clean food! And the best thing about it is that I’m never hungry (I used to e hungry all the time!) … I’ve even scouted places to get bulk items like almond meal etc.
      Again love your work!

  3. Julie B says:

    This sounds wonderful, will be trying it soon. Thanks!

  4. Larissa says:

    Hi Teresa,

    Where would you find coconut yoghurt?
    Many thanks!

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