Easy Rawnola

 

 

 

I love Rawnola! It is easy to make and full of nutrients, you can add some vegetal milk, coconut yogurt or even sprinkle it on your salads.

Cashews and walnuts are a good source of potassium, iron and zinc. My favourites are almonds, I used to think that they were part the nut family when actually they are seeds from the almond’s fruits.  Almonds contains : Biotin, vitamin E, vitamin B12, manganese, magnesium,fibre. 

Adding a handful of almonds in your daily routine can boost energy, strengthen the immune system, improve skin health, reduce heart disease and help loosing weight. I think of almonds as a magic seed.

Pumpkin and sunflower seeds are a very good source of protein, rich in iron, vitamin E, magnesium and omega 3. 

Fennel seeds are rich in fibre, they are a concentrate source of minerals, iron, calcium, potassium and manganese. 

Amaranth is one of my precious little seed: gluten free, it contains calcium, potassium and iron. It is also a very good source of protein and is a very versatile so can be used in many different ways.  

I am sharing my recipe for Rawnola but you can adapt it depending on what you have in your cupboard.

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Easy rawnola
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
Ingredients
  1. 1 cup of cashews
  2. 1 cup of walnut
  3. 1 cup of almond
  4. 50g of coconut chip
  5. 50g organic dried cramberries
  6. 50g sunflower seeds
  7. 50g pumpkind seeds
  8. 2tbs of fennel seeds
  9. 50g amaranth pops
Instructions
  1. Roughly crush your cashews, almonds and walnuts in your food processor. Not to much as you want to keep it crunchy.
  2. Add the rest of your dried fruits and seeds.
Notes
  1. Store for 1 week in a jar ... Enjoy
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Kale, pear and avocado salad

My weekly fruit and veg market supply was rather ripe this week, so I wanted to use them quickly. The result is a refreshing and flavoursome salad with a sweet twist thanks to the pears. To soften the kale and liberate its flavour, I recommend marinating it. 

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Kale, pear & avocado salad
Serves 2
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Prep Time
10 min
Prep Time
10 min
Ingredients
  1. 3 kale leaves
  2. 1 sliced pear
  3. 2 sliced avocados
  4. 4 cherry tomatoes cut in half
  5. 1/2 chopped onion
  6. 1 cup of rocket leaves
For the kale marinade
  1. 1 tbs of tamari sauce
  2. 1 tbs of olive oil
  3. 1 tbs of lemon juice
  4. Salt & pepper to taste
Instructions
  1. In a bowl mix the olive oil, lemon juice and tamari sauce. Chop the kale, mix it with the marinade, Massaging gently. Leave in the fridge for 1hour
  2. Chop and slice the pear, avocado, onion, cherry tomatoes.
  3. Place the kale into a big salad bowl, add the rest of the ingredients.
Notes
  1. A light dressing is ideal with this salad, some olive oil and squeezed lime or lemon or a light vinaigrette work very well.
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