maple super seed muesli

Jessica Penner, RDBreakfast, Recipes6 Comments

My dear readers: welcome to the Recipe Redux! I recently joined this amazing group of bloggers who get together to blog on the same theme each month. It’s like a MasterChef surprise box: at the beginning of the month we’re given a recipe challenge and then we all post on our set day of the month. It’s such a fun way to inspire creativity for making healthy food delicious!

This month we were challenged to do a spring cleaning of our cupboards and find an ingredient that has been sitting around collecting dust. 

The ingredient I chose was my bag of hemp hearts. Other than sprinkling onto yogurt or whirling into smoothies, I haven’t branched out much with them. My husband and I love eating muesli for breakfast so I thought I would make a crunchy, seedy topping for our oats. This recipe makes enough for about 2-3 bowls of muesli. You could also double, triple, or quadruple the recipe and keep the crunchy topping in a sealed container on your counter for about a week, ready to sprinkle on your oats on those busy mornings!

Super Seed Muesli 3

Why It’s A Smart Choice

A 1 ounce (28g) serving of hemp hearts will give you:

  • 9 grams of protein
  • 2.25 grams of alpha-linoleic acid (a type of omega 3 that has cardiovascular benefits)
  • 4:1 ratio of omega 6 to omega 3 fatty acids (a good anti-inflammatory ratio)
  • 2.5 grams of fibre
  • a boost of important minerals such as iron, zinc, manganese, & magnesium

 

If you give this recipe a go, let me know! Leave a comment, rate it, or snap a photo and tag it with #smartnutritionrecipes on Instagram!  I’d love to see your creations! Knowing someone has enjoyed one of my recipes always makes my day brighter.  

Print

Super Seed Maple Muesli


  • Author: Jessica Penner

Ingredients

  • 1 tablespoon butter or coconut oil
  • 1/4 cup hemp hearts (seeds)
  • 1/4 cup salted pumpkin seeds
  • 2 tablespoons flax seeds
  • 2 tablespoons maple syrup
  • flaked oats
  • chia seeds
  • fresh fruit (berries, mango, banana, or peach slices)
  • milk of choice

Instructions

  1. Melt the butter or coconut oil in a frying pan over medium heat.
  2. Add the seeds and stir to coat.
  3. Saute for about 5 minutes (or until the seeds turn a light golden brown), stirring occasionally. Watch carefully after a couple of minutes as the seeds go from unburnt to burnt in a matter of a few seconds!
  4. Pour the maple syrup over the seeds and stir to coat. Remove from heat.
  5. In a bowl, scoop out some oats. For myself, I like about 1/3 of a cup of oats. My husband will have about 3/4-1 cup. Sprinkle on some chia seeds.
  6. Scoop out some of the heated super seed topping onto your bowl of cereal. Top with fresh fruit and your milk of choice!
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