Amazing Raw-nola | Nutrition Stripped
Eat Well Apr. 17. 2018
Breakfast

Amazing Raw-nola

Apr. 17. 2018
Breakfast
McKel (Hill) Kooienga, MS, RDN, LDN

McKel (Hill) Kooienga, MS, RDN, LDN

Dietitian, Founder

Raw-nola = a granola inspired recipe sans the cooking and made with ingredients you already have stocked in the pantry.

You know how the saying goes some of the best things are made when you’re not trying so hard, well I kinda made this recipe by accident. I was attempting to make a variation of my Ultimate Energy Seed Truffles from the NS Cookbook during my batch cooking day and well, let’s just say I ran out of a couple ingredients so I was improvising all while multitasking and left out a couple key ingredients for the truffle recipe.

The ingredients were in the food processor and I’m pulsing away finding that nothing is combining as it should become an energy truffle, but instead it was crumbly and similar to any of my raw tart crusts. As with any good cook does, you taste test along the way and it tasted amazing! It has the texture of a granola, taste of an energy ball, and the ease of making a smoothie as in it takes 5 minutes and one machine to make this happen.

This raw-nola is one of those recipes you can make ahead on the weekend (hello, meal prep day), and have for the entire week ahead for a quick breakfast, snack, or dessert. You can eat it plain, add coconut yogurt to it, add sliced fruit or berries, or pour homemade almond milk on top and treat it like a cold cereal. Regardless of how you serve it up, it’s going to be delicious and loaded with nutrients to keep your energy and blood sugars stable due to the fiber, plant-based protein, healthy fats, and carbohydrates from the dates.

We typically get a lot of recipe questions such as “I don’t like dates can I use XYZ?” and while most recipes are only tested in a specific way, this recipe is not like that, you can replace anything in here to make the ingredients work for your lifestyle. For example, if you don’t like or have pumpkin seeds on hand try sunflower seeds, don’t have almond butter, use peanut butter, etc.

Stripped

Fiber:

Fiber from the dates, coconut, and nuts and seeds all help keep our digestion working properly and running smoothly if you know what I mean. This includes everything from the act of consuming food, breaking down food, processing, and utilizing it for energy. A healthy digestion will also help your body absorb nutrients from food. (1)

Plant-based Protein:

The nuts and seeds in this recipe all earn a spot on our Top 10 Plant-Based Proteins You Should Be Eating. Here’s why — 1/4 cup of nuts and seeds generally contain about 7-9g protein. Almonds, pumpkin seeds, hemp seeds, and cashew/peanut butter all also contain minerals and healthy fats that keep us fuller longer.

Copper:

The cashew butter or if you use peanut butter both contain copper which is important in enzyme production and it plays a role in how our body uses iron as an antioxidant to get rid of free radicals. Additionally, copper helps develop bone and connective tissue, supports brain function, helps produce energy (ATP) in the cells, keeps our nervous system healthy, thyroid in balance, plays a role in healthy hair and nails, and melanin production. It’s always important to eat a variety of nuts, seeds, greens, beans and some grains that are copper-rich foods. The good news? Most of us are getting enough copper in our diets!

Healthy Fats:

From the nuts and seeds to the coconut, healthy fats are slower digesting than any other macronutrient which keeps us fuller longer, our energy humming along, and our hormones healthy and happy. This recipe also contains MCT’s or medium chain triglycerides from the shredded coconut — read more about why fat is good for you here and about the health benefits of coconut here.

The Recipe

Serves 4-6

Print

Ingredients

1 cup raw pepitas

1 cup raw almonds (or use a combination of almonds with cashews, walnuts, etc.)

1 cup shredded unsweetened coconut

1/4 cup hemp seeds 

1/2 cup cashew butter

8 large pitted dates, soft

2 tablespoons cacao nibs

1 teaspoon vanilla extract

1/2 teaspoon sea salt

Pinch of ground cinnamon

Directions

Step 1

In a food processor, add all ingredients and combine using the pulse setting for the first minute followed by the low setting for the next 2 minutes or until the mixture becomes crumbly. Adjust seasonings to taste such as the sea salt and ground cinnamon.

Step 2

Serve with almond milk, coconut yogurt, fresh berries, or fruit. Store leftovers in an airtight glass container or jar in the fridge for up to two weeks.

Enjoy!

Making It?

If you make this recipe, I want to see it! Tag us on Instagram@nutritionstripped #nutritionstripped and submit your own photos in the comment section below.

References:

  1. Valussi, M. (2012, March). Functional foods with digestion-enhancing properties.

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