How to Include High Fibre Cereal in Your Daily Diet

Incorporating high-fibre cereal into your daily diet can significantly contribute to meeting your dietary fibre needs.

Adults should aim for a daily intake of about 25 to 30 grams of fibre. Starting your day with a serving of high-fibre cereal, which typically provides between 5 to 10 grams of fibre, can cover a substantial portion of this requirement.

However, it’s essential not to rely solely on cereal for your daily fibre intake. Complementing cereal with other fibre-rich foods such as fruits, vegetables, legumes, nuts, and seeds throughout the day ensures a balanced diet and maximizes health benefits. Moderation is key; gradually increase your fibre intake and consume plenty of water to aid digestion.

Are there any potential side effects of abruptly increasing fibre intake through high-fibre cereals?

Yes, abruptly increasing fibre intake through high-fibre cereals can lead to several potential side effects. The digestive system may need time to adjust to a sudden uptick in fibre. Initially, this can cause gastrointestinal discomfort, including bloating, gas, and cramping. For some people, rapid changes to fibre consumption can also result in either constipation or diarrhoea. But this does depend on the individual reaction to the increased bulk moving through the digestive tract.

To minimize these side effects, it’s advisable to gradually increase fibre intake over several days or weeks and ensure adequate hydration by drinking plenty of water. This approach allows the digestive system to adjust smoothly to the higher fibre levels, reducing discomfort and supporting overall digestive health.

It would seem that incorporating high-fibre cereals into your daily diet can significantly contribute to reaching the recommended fibre intake, promoting digestive health and enhancing overall well-being. Remember, a balanced approach to dietary fibre is essential for reaping its maximum health benefits.

Have you explored our range of healthy cereals?

This article was reproduced on this site with permission from operafoods.com.au the “Acai Bowl granola Manufacturers”.
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Posted by: Anna | July 6, 2024

Quick and Healthy Breakfast Ideas. DIY Instant Oats.

When it comes to breakfast on a busy morning, sometimes five minutes of making porridge is just four minutes too many. The obvious answer is instant oats, but have you ever thought of making your own version of this supermarket staple? Us neither…until now.

What’s the Difference Between Instant Porridge and Regular Porridge?

Instant porridge is the kind that simply requires you to pour over boiling water (or hot milk) and wait.

Instant porridge is pre-cooked and dried, then rolled even thinner than the regular kind. This extra processing step means they can soak up hot water or milk super quickly. Often sold as a convenience food, these are the single-serve pots that you find at a premium price in the cereal aisle, or that you buy ready-prepared from large chain coffee shops. They tend to come with added milk powder, sweeteners, and flavourings.

Regular porridge oats, which are either rolled or steel-cut, require a bit more time on the stovetop or in the microwave to soften up and become all creamy and delicious. These just come in a bag, without any adulterations.

While both types have their perks, it’s the time-saving convenience of instant oats that often wins the morning rush hour. But, as with most convenience foods, that premium really does come at a price.

Are instant oats and quick oats the same?

Quick oats undergo more processing than traditional rolled oats, making them quicker to cook. They’re rolled thinner than regular oats but not as thin as instant oats. This means they soften up and cook faster than rolled oats, but they still retain a bit more of their texture and nuttiness compared to their instant counterparts.

Like regular oats, quick oats usually just come in a bag. They are designed for preparing your own porridge; just a bit more quickly.

Are Instant Oats Healthy?

Whilst there is nothing wrong with instant oats per se there are a few pitfalls to watch out for. Sometimes, but not always, they may have had some of their bran content removed so can contain less insoluble fibre. As processed convenience foods, they may also contain any number of additives, so it is always wise to check the label.

It is not the instantness which can make them unhealthy, it is more a case of what else goes in it.

Why Choose DIY Instant Oats?

Instant oats may be super convenient, but that is about where the benefits end. DIY instant oats, on the other hand, are a complete game changer. Frankly, we don’t know why we didn’t think of it sooner.

Cost-effective compared to store-bought options

With most instant oats you are paying for the pot. Compared to the price of a bag of oats, these things are crazy expensive. Even with the extra superfood additions, DIY instant oats provide far greater value for money.

Customizable to suit personal taste preferences

When you make your own, you are free to do as you please. Instant oats are pretty standard in their flavour options; none of them particularly enticing and nearly all of them super sweet. Golden syrup anyone?

Free from added preservatives and artificial flavours

And of course, you have full control over what you add. Think natural ingredients like dates, chia, and flax rather than sugar and flavourings.

The Basic DIY Instant Oats Recipe

Whilst you could, theoretically, prepare these with a large chopping knife, you will get far better results with a food processor. Not only will it be quicker and easier, but the resulting oats will be quicker to make and creamier to eat. The point is to make up a big batch so that you have a jar of instant oats ready in the cupboard.

As all the ingredients are dry, you don’t have to worry about shelf-life.

Key Ingredients

Oats

Unsurprisingly, oats are the main ingredient in our DIY instant oats. Feel free to use either standard rolled oats (or Jumbo) or quick cook oats. We don’t use overly processed oats. Instead, we break them down in the food processor to make them finer.

Milk Powder

Full-fat milk powder is ideal, but you could also choose a plant-based powder too. A whey-based protein powder would also work. You could add plant-based protein powder but it may not bring that creamy aspect you are looking for. Failing that, you can just leave it out.

Chia Seeds

Chia seeds are the magic ingredient in DIY instant oats. They are responsible for the thick creamy texture that happens so quickly.

Flax Powder

Flax also helps to create the porridge texture, by helping to speed up the process.

Dates

We use dates to add sweetness rather than sugar.

Dried Fruit

Dried fruit also brings sweetness, as well as textural contrast. You can choose whatever you like depending on your desired flavour profile.

Spices

Adding sweet spices to the mix brings the final flourish of flavour, as well as another element of sweetness. Cinnamon, cardamom, and vanilla powder all work especially well.

Recipe for DIY Instant Oats

This recipe is for our nutty apple and cinnamon porridge. You can switch out the fruit, nuts and spices as you wish.

Makes roughly 10 x 60g portions

2 cups oats

1 cup milk powder

1 cup chopped dates

1 cup dried apple slices

1/2 cup walnuts

1/2 cup almonds

1/4 cup chia seeds

1/2 cup ground flaxseed or LSA powder

1 tbsp cinnamon powder

1/4 tsp cardamom powder

1 tsp vanilla powder

Place everything in a food processor and blitz until the oats are coarsely powdered.
You will have a coarse powder, with larger pieces of nuts, fruit and dates.
Store in an airtight jar and use as required.

To make your porridge, add 60g (roughly 4 tablespoons) of mix to a bowl. Pour enough boiling water over to cover. Leave to stand for 1 minute, or blast in the microwave for 30 seconds.

There’s no end to the variations you could make on this basic recipe. Experiment with different dried fruits, or even fruit powders, or maybe switch up the seeds you use.

Have you discovered our range of healthy cereals yet? Find out more about the benefits of a healthy breakfast.

This article was reproduced on this site with permission from operafoods.com.au the “Healthy Breakfast Blog”.
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Posted by: Anna | May 25, 2024

Top 10 Breakfast Foods to Fuel Your Morning

Whatever your day may bring, breakfast should be the fuel that propels you forward and then keeps you going until lunch, or longer. But what are the best foods for the job? In this article we take a look at the top 10 foods for a healthy breakfast, and also consider some of those you may want to avoid, or at least keep to a minimum.

What Are 10 Healthy Breakfast Foods?

Oats

When it comes to kick-starting your day, oats tick all the right boxes. Packed with heart-healthy fibre, they help keep your cholesterol levels in check and your digestive system happy.

But the benefits don’t stop there. Oats are also full of the good kind of carbs that give you a slow-release energy to power through your morning without hitting a slump. Plus, they’re incredibly versatile!

Whether you’re enjoying a warm bowl of porridge topped with fresh fruit and nuts or grabbing an oat-based granola bar on the go, oats really are the breakfast of champions.

Eggs

Eggs are one of very few ingredients considered to be a complete food, providing most of the nutrients our body needs.

An excellent source of protein, with all nine essential amino acids, eggs will keep you full and focused throughout your morning. They’re also full of essential fats, vitamins, and minerals, including vitamin D for bone health and choline for brain function.

Whether you prefer them scrambled, boiled, poached, or folded into a fluffy omelette, eggs are as versatile as they are quick and easy to cook.

Cereal

A super quick fix for a busy morning, cereal can be a wholesome choice too if you choose wisely. We’re talking cereals that are whole grain, low in sugar, and high in fibre.

Muesli and granola have all the right credentials, but do read the label carefully to make sure they contain more of the good stuff than the bad. You can find out more about why we believe that wholegrains are the heart of a healthy cereal.

Top it off with some sliced bananas or a handful of berries for that extra boost of nutrients and sweetness!

Wholegrain Toast

Sticking with the theme of wholegrains, we should address the elephant in the room. Bread gets such a bad press nowadays but again, when you choose wisely, it is not all bad.

Wholegrains are fantastic for heart health and digestion because of their high fibre content, which also keeps you feeling fuller for longer, reducing the temptation for mid-morning snacking. They have a lower glycaemic index than refined grains, so they help maintain steady blood sugar levels. Balanced out with healthy fats and proteins, maybe toast is not the breakfast baddie after all.

So, whichever way you slice it, wholegrain toast is a simple and satisfying choice for a nutritious breakfast.

Yoghurt

When it comes to quick and easy foods for breakfast, yoghurt is a popular choice. An excellent source of probiotics, which are fabulous for maintaining a happy gut flora, it is also packed with protein.

Whether you’re a fan of the creamy Greek yoghurt or prefer the plant-based varieties, there’s a yoghurt out there to suit your taste and nutritional needs. Spoon into a bowl and toss in your favourite fruits, a swirl of honey, and a sprinkle of nuts and seeds for a perfect start to your day.

Plus, it’s a breeze to prep when you’re short on time. Who knew something so simple could be so good for you, right?

Fruit

Fruits really is nature’s candy, and if you are seeking a little sweetness then this is the sugar to choose. Packed with the good stuff, not only does it satisfy your sweet tooth naturally, but the fibre in fruit helps safeguard against those blood sugar spikes associated with sugar.

So, whether it’s a vibrant smoothie bowl bursting with tropical sunshine or a simple apple on the go, incorporating fruit into your breakfast is a delicious way to fuel your body and keep your taste buds happy.

Vegetables

Veggies for breakfast might sound unconventional to some, but there are few foods on the planet as blessed with plant power. Some veg are more suited to breakfast than others, and a chosen few have gained a permanent place in the breakfast lexicon. Spinach has become the acceptable face of greens in the morning, whilst tomatoes and mushrooms have long held their place on the breakfast plate. Peppers and onions pack a punch of flavour that eggs welcome, and even chillies are thought to be an excellent wake up call.

Sneaking veggies into your morning meal, adds not just a splash of colour to your plate, but also gives you a head start on the daily nutritional goals. So why not get creative? It’s all about making that morning meal work for you in the tastiest, healthiest way possible!

Avocado

Avocado. The superhero of breakfast foods! Full of heart-healthy monounsaturated fats, it does wonders for keeping those cholesterol levels in check.

Whether you’re smashing it onto toast or slicing it into a spinach salad, avocados are the gift that keeps on giving. And they have way more to offer than just those good fats; they also have just the right balance of sodium and potassium that can help regulate blood pressure and reduce the risk of stroke.

Besides, the creamy texture and subtle flavour makes avocado a dream to pair with almost anything

Seeds

Seeds do far more than add a toasty crunch. Chia, flax, pumpkin, and sunflower seeds are just a handful of choices that can supercharge your morning routine. Rich in omega-3 fatty acids, which are essential for brain health, seeds contain all the nutrients necessary to grow a whole new plant. That’s a lot of goodness in a tiny little space.

Sprinkle them over yogurt or oatmeal, toss them into your morning smoothie, or bake them into your morning muffins. They add a satisfying pop of texture and a nutty flavour that gives your brekkie a boost.

Nuts

Nuts are also champions for your brain, delivering a dose of omega-3s and antioxidants that are sure to keep those neurons firing. Like seeds, they all offer something slightly different, so mix it up with as many varieties as you can.

Walnuts are a particularly good choice for breakfast, and are positively brimming with nutrients to boost your brain health.

What Foods Should I Avoid For Breakfast?

Starting your day off with the wrong foods can set you back before you’ve even stepped out the door, leaving you feeling sluggish or hungry way before lunch. What’s more, they do little to support your health on a long term basis either. Let’s run through some morning no-no’s:

Sugary cereals

Sugary cereals might be tempting with their bright colors and sweet taste, but they are the very opposite of a healthy breakfast food. These cereals are often loaded with refined sugars and lack substantial fibre, protein, or healthy fats—key elements that give you that lasting energy to tackle your day.

When you start your morning with a high-sugar cereal, you’re more likely to experience a mid-morning crash as your blood sugar spikes and then plummets. Instead of setting up for success, they leave you reaching for a snack long before lunchtime, not to mention the long-term health impacts of consistently high sugar intake.

Refined pastries and doughnuts

Tempting, but no.

Refined pastries and doughnuts might seem like the perfect comfort food to start off your morning, yet their convenience and taste come with a downside. These sweet treats are typically made from processed white flour and are packed with sugar, which can lead to a rapid spike in your blood sugar levels. This spike can not only leave you with a notorious ‘sugar crash’ but also may result in you feeling hungrier sooner. Additionally, they’re often bereft of essential nutrients like fibre and protein which are crucial to kickstart your metabolism and keep you feeling full and focused throughout your morning.

So, as tempting as they are, it’s best to reserve these goodies for occasional treats rather than everyday breakfast fare.

High-sugar fruit juices

Glugging down a glass of juice might seem like a great way to start your day, but what’s really in your glass?

High-sugar fruit juices are often missing the fibrous goodness that you find in whole fruits. Without the fibre, that liquid rush of fructose hits your system fast, leading to a quick spike in blood sugar levels. Just like with our not-so-friend, the sugary cereal, you could find yourself tumbling down from a sugar high way before your next meal.

Plus, many of these juices have just as much sugar as sodas, minus the beneficial nutrients that whole fruits provide. Much better to grab a piece of fruit for the full quota of flavour, fibre, and vitamins.

Processed meat

Processed meats, like bacon and sausage, might be breakfast staples for many, but let’s take a closer look at that familiar fry up.

These meats often go through extensive processing, loaded with salt, preservatives, and sometimes even sweeteners, which ranks them pretty low on the health scale. They’re often cited as increasing the risk of chronic diseases such as heart disease and cancer. They’re not doing you any favours in the nutrient department either—offering more negatives than positives.

It’s a far cry from the lean protein and wholesome nutrition you really need to start the day strong. So maybe, instead of making them a morning mainstay, it could be time to lean towards healthier proteins like eggs or Greek yogurt for your first meal of the day.

Ultimately, a breakfast built on high-sugar, high-fat, and highly-processed foods can mess with your energy and health. Opting for whole, nutrient-rich foods is always the way to go!

What Are 5 Healthy Breakfast Combinations?

We have seen the foods that make great healthy choices, and some of those that don’t. But what really makes a healthy breakfast is striking a balance of all those nutrients.

Greek Yogurt Parfait: Layer up Greek yogurt with a mix of fresh berries, a drizzle of honey, and a sprinkle of granola for that delightful crunch.
Oatmeal Supreme: Start with warm oatmeal, top it off with sliced bananas and walnuts, and finish with a sprinkle of cinnamon for a heart-healthy treat.
Avocado Toast with a Twist: Whole-grain bread toasted to perfection, adorned with mashed avocado, topped with poached eggs, and a pinch of red pepper flakes for a little zing.
Smoothie Bowl: Blend some spinach with frozen mango, a banana, and almond milk for your base, then garnish with chia seeds and mixed nuts for an extra energy boost.
The Classic with a Healthy Spin: Whole-wheat English muffin with grilled mushrooms, a side of scrambled egg, and a handful of roasted vine-ripened cherry tomatoes for a balanced morning meal.

Combining proteins, complex carbs, and healthy fats means you’re setting yourself up for a morning of success. Just a few simple ingredients are all you need to fuel your body and mind. In fact, when it comes to healthy food in general, we always think that simple is best.

So whether you’re a sweet or savoury fan, these breakfast foods are designed to please your palate while giving you the kick-start you need. Remember, the key to a nutritious breakfast is balance—getting those proteins, carbs, and healthy fats altogether on your plate.

Explore our range of healthy cereals to help you cross one of your healthy breakfast foods off the list!

This article was reproduced on this site with permission from operafoods.com.au the “Healthy Breakfast Cereal Manufacturers”.
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Posted by: Anna | April 7, 2024

Is There Such a Thing as Gluten Free Granola?

Gluten free granola is just one example of a free-from product where you just think ‘Well surely that’s obvious”. But when it comes to products with certain dietary requirements such as vegan or gluten-free, there is often more to it than meets the eye. In this article, we look at the things you need to consider when shopping for gluten free granola.

Gluten and Granola

The key ingredients in granola generally include grains (including but not limited to oats) some form of sweetener such as honey or brown sugar, and a variety of mix-ins such as nuts, seeds and dried fruits. Finally, many granola recipes include a bit of oil or another form of fat to help achieve that appealing crispy texture when baked.

Gluten grains in granola

Sometimes your granola may contain one of three gluten-containing grains, such as wheat, rye, or barley, with wheat being the most likely. Usually, it would be in the form of flour to help create those all-important crunchy clusters, or bran to help boost the fibre content.

Oats in granola

Oats are pretty much non-negotiable in a traditional granola recipe. And whilst oats are fairly benign in terms of gluten content, they may cause sensitivity issues in some people.

The first is the possibility of cross-contamination with gluten-containing grains. So unless your oats are certified as gluten free, then they may contain trace amounts of gluten.

The second is the contentious subject of gluten proteins in oats. Whilst oats do not contain the same gluten proteins as wheat, they do have their own glutens known as avenins. These have been shown to cause sensitivity in some people.

Find out more about this in our article ‘are oats gluten free?’

Labelling and gluten free certification

The final thing to consider is whether your granola carries gluten free certification. For some, it is a choice. For others, such as coeliacs or those with high levels of sensitivity, traces of gluten are a definite deal breaker. It’s important to read labels carefully or choose brands that explicitly state they are gluten-free to ensure you’re avoiding gluten in your granola.

You can find out more about food labelling in our introduction to gluten free food

Gluten Free Granola

Yet thankfully, none of this means that granola is off the menu. Gluten-free granola moves away from traditional ingredients that may contain gluten, focusing instead on elements that offer the same satisfying crunch without the gluten.

The base typically includes certified gluten-free oats, a crucial distinction as these oats are carefully processed to ensure there’s no cross-contamination with gluten-containing grains. The sweetener used remains the same – honey or brown sugar – and the mix-ins continue to be varied and customizable. Nuts, seeds, and dried fruits are naturally gluten-free and add both texture and flavour. Puffed quinoa or buckwheat groats may also be used for added crunch and nutrition.

Again, reading labels or choosing trusted gluten-free brands becomes essential when selecting these ingredients to ensure they have not been processed in facilities where cross-contamination could occur.

Granola without Oats

For those who prefer to avoid oats altogether, there is now a growing number of alternatives that are made without oats. In order to retain the classic characteristic of crunchy clusters no oat granola may contain a gluten-free grain flour such as rice flour, as well as popular alternatives such as quinoa or buckwheat.

You might like our award-winning Maple Nut Crunch Gluten Free Granola.

Or if your on a Keto Diet then consider one of our Keto Friendly Granola. Our Keto Granolas like Almond Cinamon are also Vegan and Gluten Free

Grain free granola

And then there is grain-free granola, made without the addition of grains of any kind. These types tend to focus heavily on pseudograins and seeds, as well as dried fruit, and have a looser less clumpy texture.

If you are interested in the concept of a grain-free diet, read our article about why going grain-free may be the answer to gluten free.

Is Paleo granola gluten free?

Yes, Paleo granola is gluten free, and also grain-free.

You might like our Crisp Apple Paleo Gluten Free Granola which is grain-free.

As we have seen, cereal is not necessarily off the menu for those on a gluten free diet. Why not explore our range of gluten free cereals today?

This article was reproduced on this site with permission from operafoods.com.au the “Gluten Free Granola Manufacturers”.
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Posted by: Anna | February 9, 2024

Is Muesli Good for You?

It is a breakfast staple for many, but is muesli good for you? In this article, we explore the role that muesli can play as part of a healthy breakfast and why it can (but not always) be a nutritious choice. We’ll also guide you on how to choose a healthy muesli and share some ideas for mixing it up a bit.

Let’s start with the basics.

What is Muesli?

This may sound like a silly question, but if sugary cereals have always been more your thing, then you could be forgiven for misunderstanding muesli.

Muesli is a (potentially) wholesome, uncooked breakfast dish that first originated in Switzerland. It’s typically made up of a base of rolled oats combined with various ingredients like dried fruits, seeds, and nuts. Some versions also include other grains, such as barley or rye flakes. Unlike granola, which is usually baked with sweeteners and oil, it is often eaten raw or soaked overnight in milk or yogurt.

There’s also toasted muesli which, as the name suggests, is muesli that has been toasted. Not quite granola, it does however have a crisper texture and more baked flavours than the regular stuff.

What’s muesli made of?

As we have seen, muesli is traditionally made from a base of rolled oats with other ingredients such as dried fruit and nuts added. But that’s not the whole story.

Is muesli full of sugar?

It can be. Many commercial brands can contain as much as 20% sugar. Luckily there are plenty of options that are low or no sugar. Watch out for natural forms of sugar too. Whilst sweeteners such as honey and maple syrup are preferable from a nutritional standpoint, they should still be lower down the list of ingredients. It is probably best to stay away from artificial sweeteners too, as the evidence against them continues to grow.

Wholegrain Cereal for a Healthy Breakfast Option

A healthy breakfast is crucial as it kick-starts your metabolism and provides the energy needed to see you through the day. It helps regulate your blood sugar levels, keeping you satiated and preventing overeating later in the day.

Additionally, a nutritious breakfast that includes a balance of protein, fibre, and good fats can improve cognitive function, helping you to concentrate throughout the day.

So, starting your day with healthy breakfast cereals such as muesli could be a great way to ensure you’re feeding your body right from the word go, and the first step towards a healthy diet. Read our article to find out more about why wholegrains are the heart of a healthy cereal.

The Benefits of Muesli

Is muesli healthier than oats?

It all depends. A traditional muesli made with oats will give you all the benefits of oats plus the additional nutrients of the fruit, nuts and seeds. But there are things to watch out for, as we will see later on.

The plus side

On the plus side, muesli is a great source of wholegrain fibre, vitamins and minerals.

Boosting your fibre intake comes with a host of health benefits. A fibre-rich diet aids digestion by adding bulk to the stool, helping prevent constipation and promoting regular bowel movements. Additionally, it can contribute to weight management by inducing a feeling of fullness, which can help curb overeating. Fibre can also play a crucial role in maintaining heart health by reducing levels of ‘bad’ LDL cholesterol, thereby reducing the risk of heart disease.

The unique soluble fibre in oats has been shown to have additional benefits such as improving insulin sensitivity, reducing inflammation and balancing gut microbiota.

It is also home to many essential vitamins and minerals, each contributing to various aspects of overall health. Packed with magnesium, iron, zinc, and B vitamins from whole grains, muesli aids in energy production and promotes a healthy nervous system.

The added nuts and seeds contribute healthy fats, as well as vitamin E, and selenium, which are known for their antioxidant properties and support for the immune system.

Dried fruits like raisins or apricots, are a good source of potassium and vitamin A.

However, it’s important to note that the nutritional profile can vary greatly depending on the specific ingredients used in each blend.

The downsides

Despite its numerous health benefits, muesli does have a few downsides that are worth considering.

First and foremost, some muesli blends can be high in sugar, particularly those that contain added sugars or a high proportion of dried fruits. Consuming excessive amounts of sugar can lead to weight gain, tooth decay, and increased risk of various health issues such as heart disease and type 2 diabetes.

Secondly, some store-bought muesli mixes may contain high amounts of sodium, which could contribute to high blood pressure if consumed in excess.

Lastly, muesli is calorie-dense, meaning it can be easy to overdo it, which could potentially lead to weight gain if not portion-controlled. As with any food, even those with numerous health benefits, moderation is key.

How to Choose a Healthy Muesli

When choosing a healthy muesli, there are a few key aspects to consider.

Firstly, opt for a brand that uses whole grains as the base, as these are packed with fibre and keep you feeling full for longer. However, if you choose not to eat grains there are some excellent grain-free muesli options available.

Our crispy apple paleo is a great little grain-free muesli

Secondly, pay close attention to the sugar content. As mentioned earlier, some brands can contain up to 20% sugar, so aim for options that are low or no sugar. Natural sweeteners are preferable, but they should not be a primary ingredient.

Also, look for a muesli that includes a variety of nuts and seeds for added protein and healthy fats. Dried fruit does contain sugar, albeit in a more nutritious package, but a variety of fruits will offer a range of vitamins and minerals.

Finally, be wary of unnecessary additives or preservatives – the fewer ingredients, the better. Stick to these guidelines, and you’ll be well on your way to choosing a nutritious, delicious bowl of muesli.

Our low sugar muesli varieties are made with no artificial preservatives, sweeteners or colours

What Can You Eat Muesli With?

Can I eat muesli without milk?

Whilst we wouldn’t recommend a bowl of dry muesli for breakfast (nosebag, anyone?) there are alternatives to the old-school cereal/combo routine.

Ideas for what to eat with muesli

Yogurt Parfait: Layer your muesli with Greek yogurt and fresh fruits for a nutritious and visually appealing breakfast option. You can also add a drizzle of honey or a sprinkle of chia seeds for extra flavour and nutrients.
Smoothie Bowl: Blend your favourite fruits with a bit of almond milk or coconut water and top it off with a hearty sprinkle of muesli. It’s a delicious, filling, and nutritious start to your day.
Protein Shake: Top your protein shake with toasted muesli for a bit of extra crunch and a nutrient boost.
Baked Goods: Use muesli in place of oats in your baking to add an extra dimension to your favourite baked goods. Think super easy muesli bars or flapjack. Or banana muffins maybe.
With Plant-Based Milk: For a vegan option, try your muesli with almond milk, oat milk, or soy milk. You could also consider adding some fresh fruits or nuts on top.
Quick Muesli Bars: Combine muesli with nut butter and honey, press into a pan, and let it set in the fridge. Cut them into bars for a quick and healthy snack on the go.
Chocolate and Berries: For a decadent yet healthy dessert, mix your muesli with dark chocolate chunks and berries, then serve it with a dollop of whipped cream or Greek yogurt.

There are plenty of creative ways to enjoy muesli that go beyond the traditional milk and cereal combo. Whether you’re looking for a nutritious breakfast, a filling snack, or a healthy dessert, muesli offers versatility and countless options to suit your dietary needs and preferences.

Explore our range of healthy cereals to buy online. Don’t forget that you can buy in bulk and take advantage of wholesale discounts.

This article was reproduced on this site with permission from operafoods.com.au the “Healthy Cereal Manufacturers”.
See original article:- Is Muesli Good for You?

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Posted by: Anna | December 2, 2023

Yogurt with Granola – Start your Day with the Perfect Parfait

When it comes to a healthy breakfast, yogurt with granola is a perennial favourite. It’s a universally acknowledged truth that a healthy breakfast is not only the key to a balanced diet but also the best way to make an energetic start to your day. The winning combo of yogurt and granola isn’t just delicious; it’s packed with nutritional benefits that can kick-start your morning, and keep you feeling satisfied and energetic throughout the day.

Whether you’re an early riser or a reluctant morning person, let’s dive in to discover why a yogurt bowl with granola might just become your new favourite way to start the day.

It all Begins with a Healthy Breakfast

A healthy breakfast sets the tone for an energetic and productive day. While we sleep, our bodies are still working, using up stores of energy that need to be replenished when we wake. A nutritionally balanced breakfast provides us with the essential nutrients and energy to perform effectively throughout the day.

What’s more, a healthy breakfast can help regulate metabolism and prevent snacking on high-calorie foods later in the day. Skipping this crucial meal can lead to increased hunger and potentially overeating, which can be counterproductive if you’re aiming for a balanced and healthy lifestyle.

So, why is yogurt with granola healthy?

Yogurt with granola is super nutritious, providing a harmonious blend of proteins, healthy fats, fibres, and essential vitamins and minerals that complement each other perfectly. Throw in some fruit and the list of benefits just gets longer.

The health benefits of yogurt

Yogurt is renowned for its numerous health benefits, making it an excellent choice for breakfast.

High in Protein: Yogurt is packed with protein, which is essential for building and repairing body tissues. Not only that, but it keeps you feeling fuller for longer.
Rich in Calcium: A great source of calcium, yogurt is ideal for helping to maintain strong, healthy bones and teeth.
Good for Gut Health: Yogurt contains probiotics, beneficial bacteria that can enhance gut health and aid digestion.
Boosts Immunity: The probiotics in yogurt can also strengthen your immune system, helping your body resist infections.
Vitamins and Minerals: Yogurt is rich in a wide variety of vitamins and minerals, particularly B vitamins, calcium, and phosphorus.

The health benefits of granola

Granola, a crunchy and delicious addition to your breakfast, also boasts numerous health benefits:

Packed with Fibre: Granola is an excellent source of dietary fibre, which aids in digestion and helps maintain a healthy digestive system.
Healthy Fats: Many granolas include nuts and seeds which contain healthy fats, essential for heart health and maintaining cholesterol levels.
Energy Booster: Granola is a concentrated source of energy, ideal for kick-starting your day or fueling physical activity.

And then there’s fruit. All around general good guy.

Fruit offers some incredible health benefits. Rich in vitamins, minerals, and dietary fibre, fruit can aid digestion, strengthen the immune system, and even promote skin health. Most fruits are packed with antioxidants, which fight against harmful free radicals, reducing the risk of chronic diseases like heart disease, cancer, and diabetes. Additionally, the natural sugars in fruit provide a quick, healthy energy boost, making it a perfect addition to your morning yogurt bowl.

Is granola with dried fruit good for you?

Absolutely. Granola with dried fruit can be a healthy choice, but it’s important to consider the quality and quantity of ingredients. Dried fruits can enhance the nutritional profile of granola by adding fibre, vitamins, and antioxidants. However, they can also increase sugar content, so it’s recommended to choose options with no added sugars or artificial sweeteners. Find out more about the sugar content of granola in our article on low-sugar granola.

The Perfect Pairing – Yogurt with Granola

As we have seen, from a nutritional standpoint yogurt and granola make the perfect pair. Especially when a portion or two is thrown into the mix. But just why do granola and yogurt work so well together?

Yogurt and granola create a symphony of taste and texture that is simply irresistible. The creaminess of yogurt provides a perfect contrast to the crunch of granola, delivering a satisfying mouthfeel with every bite. The tangy flavour of yogurt enhances the sweetness of the granola, which can be further enriched by the inclusion of dried fruits or a drizzle of honey. Also, the cool freshness of yogurt is balanced by the comforting oven-baked homeliness that is granola.

Creating the perfect breakfast yogurt bowl

The beauty of this pairing lies not only in its deliciousness but also in its versatility. You can make endless combinations of yogurt, granola, and fruit yet there is one thing that won’t change. Your yogurt bowl will only be as good as the quality of your ingredients.

Choose healthy yogurt

Opt for Plain Yogurt: Flavoured yogurts often contain high quantities of added sugars. Opt for plain, unsweetened yogurt.
Check the Fat Content: Yogurts come in non-fat, low-fat, and full-fat versions. Depending on your dietary requirements and preferences, choose one with a suitable fat content. However, remember that full-fat yogurt tend to be more satiating.
Look for Live Cultures: Yogurts with live and active cultures are a fantastic source of probiotics, which can enhance gut health. Look for labels that indicate the presence of these beneficial bacteria.
Choose Organic: If possible, go for organic yogurt. This is made from the milk of cows that haven’t been given antibiotics or artificial growth hormones.
Consider Greek Yogurt: Greek yogurt is strained more times than traditional yogurt, making it thicker and creamier. It is also packed with protein, making it a great option for a filling breakfast.
Avoid Artificial Additives: Some yogurts contain artificial flavours, colours, or sweeteners. Check the ingredient list thoroughly to ensure your choice is as natural and healthy as possible.

Choose healthy granola

Read the Ingredients List: Always check the ingredients list. The healthiest granolas are usually those with the fewest and most recognisable ingredients.
Look for Whole Grains: Make sure whole grains are at the top of the ingredient list. Find out more in our article about whole grains for a healthy breakfast.
Check the Sugar Content: Some granola can be high in added sugars. Look for granola with less than 6g of sugar per serving. Be aware of different names for sugar like honey, brown rice syrup, or cane sugar.
Avoid Artificial Additives: As with yogurt, granola should be as natural as possible. Avoid brands that include artificial flavours, preservatives, or colours.
Look for Healthy Fats: Granola containing nuts, seeds, or oils like olive or coconut can provide healthy fats which are essential for your body and brain.
Consider Protein Content: To make your granola more filling, look for options that contain nuts, seeds, or a source of protein like whey or casein.
Watch Serving Sizes: Granola can be dense in calories, so pay attention to serving sizes. A serving is usually 1/4 to 1/3 of a cup.

Putting Together the Perfect Breakfast Parfait

Wait, what? Isn’t parfait a kind of ice cream? Sadly, no. Actually, it is but when it comes to breakfast, parfait is just a fancy name for yogurt with granola. Yogurt parfait tends to be layered in a glass, rather than piled in a bowl, in order to maximise the surprise factor of contrasting ingredients on the spoon. It is also, of course, utterly Instagrammable.

Whether you choose to layer your ingredients in a glass, or simply put them in a bowl, the concept remains the same. Take some good yogurt, some great granola, and add some fruit; fresh or otherwise. Depending on the content of your granola, you may wish to add any number of extra toppings such as nuts and seeds.

Healthy yogurt bowl ideas

Australian Berries: Layer Greek yogurt, a handful of your favourite local berries (raspberries, blueberries, strawberries), granola, and a drizzle of honey. Top with a sprinkle of chia seeds for an extra nutritional boost.

We think this would be great with our classic almond crunch granola.

Apple Cinnamon Autumn Crisp: Combine natural yogurt with stewed cinnamon apples, granola, and a sprinkle of cinnamon on top. For added crunch, toss in some sliced almonds.

Try something a little different with our crispy apple paleo granola.

Nuts About Bananas: Layer banana slices with Greek yogurt and granola. Top it off with a sprinkle of walnuts and a drizzle of almond butter.

Make it extra nutty with our award-winning maple nut crunch granola.

Choc Cherry Forest: Blend Greek yogurt with a spoonful of unsweetened cocoa powder, and add in some tart cherries and granola. Top with a sprinkle of cacao nibs.

This cranberry crunch granola would be a great substitute for sour cherries.

Pretty as a Peach: Layer peach slices, Greek yogurt, and granola. Finish with a drizzle of honey and a sprinkle of flax seeds.

This honey and macadamia crunch would be the perfect granola here.

And there you have it. We reckon yogurt and granola not only make for a delicious start to your day but also a nutritious one, providing the energy you need to power through. Remember, the beauty of a yogurt bowl breakfast is in its versatility. You can mix and match flavours, layer in your favourite fruits, or even throw in some nuts and seeds for added crunch. And don’t forget, choosing the healthiest types of yogurt and granola makes a big difference, so always read the labels. Armed with these tasty ideas, why not have a go at getting creative with your granola bowl?

Take a look at our range of healthy cereals, including some great crunchy granola to get you started.

This article was reproduced on this site with permission from operafoods.com.au the “Granola Manufacturers”.
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Posted by: Anna | October 23, 2023

Top Tips for Crafting the Perfect Overnight Oats

If you are looking for a nutritious, easy-to-prepare, yet still delicious breakfast option, then overnight oats could be just what you need. Packed with goodness, highly customizable, and incredibly convenient, overnight oats are the perfect solution for those busy mornings when you need a quick yet healthy start. Read on to uncover the secrets behind crafting your perfect bowl of morning oats.

Why Overnight Oats?

Overnight oats are a fantastic choice for several reasons.

Number one, they are super good for you. Rich in fibre and protein, they keep you satiated for a longer period, aiding in weight management and promoting digestive health. They’re also packed with essential vitamins and minerals that contribute to overall well-being.

Number two, they are gonna save you a ton of time. You simply mix the ingredients the night before, and by morning, you have a ready-to-eat, healthy breakfast waiting for you. This makes them an ideal option for those rushed, early mornings.

Number three, you can totally make it your own. Overnight oats are incredibly versatile; you can customize them to suit your taste preferences, dietary needs, or even the season. Whether you like them sweet, fruity, or nutty, there’s an overnight oats recipe out there for you.

Oh, and did we mention delicious?

What’s not to love.

The Basic Recipe

The basic recipe for overnight oats requires just a few key ingredients. At its core lies rolled oats, which are the foundation of this dish.

These organic rolled jumbo oats are ideal for making classic overnight oats.

Next is a liquid, usually milk or a dairy-free alternative like almond or soy milk, to soften the oats and create a creamy texture. A sweetener such as honey or maple syrup can be added for a dash of sweetness. Finally, a bit of yoghurt can be included for a tangy flavour and extra creaminess. These ingredients form the base of your overnight oats, to which you can add a variety of toppings and mix-ins for flavour and a nutritional boost.

So, in a nutshell, here’s what you do. Remember, this process starts the night before. The clue is in the name.

Choose your container: First, select a container to make your overnight oats in. This could be a jar, a bowl, or a Tupperware container with a lid.
Mix the base ingredients: Add 1/2 cup of rolled oats, 1/2 cup of your preferred liquid (milk or dairy-free alternative), and a scant pinch of salt into your container. Add your chosen sweetener as desired. If you like, mix in 1/4 cup of yoghurt as well. Give everything a good stir to combine.
Add your mix-ins: This is where the fun begins. Feel free to add your favourite fruits, nuts, seeds, or spices. But don’t forget that the texture will change. Nuts, for instance, will lose some of their crunch. Grated apple will add liquid back into the oats. So think about not just the flavour, but the final textures that you want to achieve.
Let it rest: Once all the ingredients are combined, cover your container, and place it in the fridge overnight. The oats will absorb the liquid, soften, and develop a beautiful, creamy texture all on their own.
Enjoy: The next morning, give your oats a good stir and add a little extra liquid if needed. Top with more of your favourite fruity, nutty, seedy bits, and enjoy your healthy, filling breakfast.

The basic overnight oats recipe

For 1 serving

1/2 cup rolled oats

1/2 cup milk

a pinch of salt

Sweetener, as required (sugar, honey etc)

Fruit, nuts or seeds

Combine, cover and place in the fridge overnight. That’s it!

All you need to remember is that the overnight oats ratio is equal parts of oats to milk. And that half a cup is an ample serving for one person. After that, it’s up to you how you make your overnight oats.

Getting Creative

Now’s the fun part. There is just no end to the possibilities of your bowl of overnight oats.

Here are a few healthy breakfast ideas to get you started.

Fruity overnight oats

Apple Cinnamon: Grated fresh apple, a dash of cinnamon, and a sprinkle of brown sugar. Top with chopped walnuts. Don’t be afraid to mix up your base either. Give our 5 grain porridge blend a go, instead of regular oats.

Tropical Delight: Mix in dried coconut shavings and chunks of pineapple. Finish with a topping of toasted coconut flakes and a splash of coconut milk.

Banana Nut Crunch: Add mashed banana and almond butter into your oats mix. Top with sliced bananas and crushed almonds.

Berries Galore: A medley of fresh or frozen berries like strawberries, blueberries, and raspberries. Add a dollop of Greek yoghurt on top.

Feeling something different?

Spiced Pumpkin: Mix in pumpkin puree and a sprinkle of pumpkin pie spice. Top with pecans and a drizzle of maple syrup.

Chocolate Lovers: Blend in cocoa powder and a dollop of nut butter. Top with dark chocolate chips, and for an added crunch, some granola.

Peanut Butter Jelly: Mix in a spoonful of peanut butter and a swirl of your favourite jam. Top it off with a sprinkle of crushed peanuts.

Or, you could go with a seasonal theme that not only suits your seasonal ingredients but your style of eating and mood too.

Seasonal overnight oats

Autumn Harvest: Try adding roasted pumpkin cubes, a dash of cinnamon, and a drizzle of honey to your oats. Top it off with crunchy pumpkin seeds.

Winter Warmer: Mix in stewed apples with a touch of vanilla and clove. Sprinkle over some toasted pecans for added warmth.

Spring Fling: Incorporate fresh strawberries and a dollop of light, creamy yoghurt. Finish with some chopped mint leaves for a refreshing touch.

Summer Zest: A combination of fresh blueberries, a swirl of lemon zest, and a sprinkle of chia seeds make a vibrant and tasty mix. Top it off with a spoonful of honey for a touch of sweetness.

Mix things up even further by experimenting with different grains and ready-made muesli mixes for your base.

Try this classic organic original bircher mix or our hinterland bircher muesli which is already packed with nuts and fruit.

Remember, these are just ideas to get you started. Feel free to experiment with what you have, what’s in season, and what you love!

Our Top Tips for the Perfect Overnight Oats

The right oats to use

Opt for old-fashioned rolled oats when making overnight oats, as they soak up the liquid well and offer a creamy, chewy texture, unlike instant oats which can become too mushy.

The ideal ratio of oats to liquid

The ideal ratio for overnight oats is typically 1:2, meaning that for every one part of oats, you should use two parts of liquid; this ensures your oats are well-soaked and achieve a creamy consistency without being overly soggy.

To sweeten or not to sweeten?

When it comes to sweetening your overnight oats, it’s entirely a matter of personal preference; you can choose to add natural sweeteners like honey or maple syrup or rely on the natural sweetness of your chosen fruits and toppings. Remember though that oats, and many milks especially dairy, have their own inherent sweetness too.

What is the ideal refrigeration time for overnight oats?

For the perfect texture and flavour, allow your overnight oats to refrigerate for at least 8 hours, but not more than 24 hours. This allows the oats to fully absorb the liquid and soften, creating a creamy and delicious breakfast treat. If left longer than 24 hours, the oats might become overly mushy. Always keep them covered to prevent your fridge flavours from mingling.

We think that overnight oats are a great choice for breakfast that is not just super convenient and time-saving, but versatile and nutritious too. The different combinations of oats, liquids, sweeteners, and toppings, mean you can make it your own without getting stuck in a rut. Whether you like your oats slightly chewy or creamier, sweet or fruity, there is tons of room for creativity. So why wait? Try making your own batch of overnight oats tonight! Who knows, you might discover your new favourite breakfast dish.

Our top tip? Making the perfect overnight oats is all about finding the right balance that works for you!

Have you discovered our full range of healthy cereals yet? Don’t forget, that if you still aren’t sure about what goes into a healthy breakfast, then check out this in-depth guide.

This article was reproduced on this site with permission from operafoods.com.au the “Healthy Breakfast Cereal Manufacturers”.
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Posted by: Anna | August 28, 2023

5 Really Good Reasons to Make the Switch to Spelt Today

What is spelt, exactly? Have you ever wondered why you should bother with it? Isn’t it, after all, just another variety of wheat? The very thing that you are told to avoid.

Yet this often overlooked ancient grain offers numerous benefits to your health. Not just packed with nutrients it also has a unique, nutty flavour that sets it apart from the more neutral-tasting wheat. You’ll be pleased to know that spelt is a sustainable choice too! Stick around as we take a look at five of the most compelling reasons why you should make the switch.

Reason 1: Spelt is Rich in Nutrients

Despite its similarities to wheat, spelt has a lower gluten content and higher levels of protein, fibre, vitamins, and minerals. Its gluten proteins are said to be easier to digest than the gluten in wheat.

Spelt contains an impressive array of minerals. Amongst them are iron and magnesium, both of which are essential to maintaining optimal health. Iron is critical for healthy blood, while magnesium helps regulate nerve and muscle function. But it doesn’t stop there – it also contains phosphorus, potassium, and zinc, all of which have important roles to play.

A rich source of vitamins, spelt is a great source of B vitamins and is higher in niacin (B3) than wheat. B vitamins are essential for maintaining energy levels, optimal brain function, and healthy cell metabolism. Niacin in particular is used by the body to turn food into energy and provides support for the digestive system. Spelt is also a rich source of vitamin K which helps the body to absorb calcium.

Reason 2: Easier to Digest than Wheat

When you consume wheat, the gluten proteins can be difficult for your body to break down, leading to discomfort and inflammation. Spelt, on the other hand, has a slightly different gluten structure that makes it gentler on the digestive system.

It could be worth giving spelt a try to see if you notice a difference in how you feel after eating it.

Reason 3: A Sustainable Option

Spelt is a low-input crop, requiring minimal resources such as water and fertilizers, making it more sustainable and environmentally friendly than conventional crops. A hardy crop, spelt can withstand various weather conditions and is more resistant to pests and diseases, reducing the need for chemical treatments.

Farmers are increasingly turning to spelt as a low-input, high-quality alternative to other grains, making it a promising option for a more sustainable agriculture industry.

Another exciting advantage is its ability to thrive in challenging soil conditions. Unlike other crops, spelt is highly resistant to drought and can produce a greater yield in poor soil. This makes it an ideal crop for small organic farmers who want to grow food sustainably without relying on chemical fertilizers or large quantities of water.

Reason 4: Spelt is a Tasty Alternative

This ancient grain has a mild taste that can be described as sweet and nutty, with a slightly earthy undertone. Slightly sweeter than wheat it offers more depth of flavour to your dishes. Whilst it is soft like wheat, and not dense like some other grains, it can be a little heavier.

Reason 5: A Versatile Grain

Wheat is everywhere. Granted, it is now in a lot of places that it really does not need to be, but the fact that we find it so difficult to live without stands testament to its versatility. Yet there is very little that you can do with wheat that you cannot do with spelt. It does, in fact, behave in exactly the same way. There are also a few uses for spelt that you may not consider for wheat.

An ideal grain for a healthy breakfast

Spelt makes an ideal alternative to wheat in healthy breakfast cereals, adding another dimension of texture and flavour as well as a nutritional boost.

This award winning granola contains wholemeal spelt

Our organic 5 grain porridge contains spelt

Healthy baking and cooking

Although not suitable for gluten free baking, many people are turning to spelt flour as a stand in for standard wheat flour. Completely interchangeable with wheat flour, it can be used everywhere from thickening sauces, to cakes and bakes. Keep it in the cupboard instead of all purpose flour. White spelt flour is ideal for this, but you can swap out a small proportion with the wholemeal variety to add nutritional and textural variety.

Take a look at our organic spelt flour, available in wholemeal and white.

Use whole grains in cooking

Most of us do not use wheat in any other form than flour. Whole spelt grains can be used in the same way as any other whole grain, such as rice or barley. Like barley, spelt is available in its ‘pearled’ form, meaning that the outer husk has been processed to make it easier to cook. In this form it can be added to soups, salads and stews. You can even use it to make a super healthy risotto.

Explore our award winning range of healthy whole grain breakfast cereals.

This article was reproduced on this site with permission from operafoods.com.au the “Breakfast Cereal Manufacturers”.
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Posted by: Anna | August 3, 2023

Choose Low Sugar Granola

With low sugar granola you don’t have to give up your favourite breakfast cereal. When you are reducing your carb intake, or keeping an eye on the sugar you consume, the advice for breakfast is usually along the lines of ditching your breakfast cereal for something more protein focused. Which tends towards the savoury.

But what happens if you happen to like your breakfast routine? What if the crunch of cold milk and cereal is what propels you out of bed in the mornings? Nutritional benefits of cereal and milk aside, the thing that can be lacking from many a low carb diet is crunch. Or is it crisp. Maybe it is the two combined, but whatever it is it is different from the bite of apple or a stick of raw carrot.

The more foods that you eliminate from your diet, the harder it can be to find food that satisfies on all levels. Granola is often the first to go, with its combination of grains, fat and sugar. No wonder we like it so much. But there is just something about granola, and as a foodstuff it is entirely unique. More than muesli, not quite flapjack, and defo not porridge; when you want granola nothing else will do.

What is low sugar granola?

There are gluten free options for granola, and even completely grain free granola, but today we are focusing on sugar.

Overconsumption of sugar is a big issue, and most of underestimate the amount we eat or even the ill effects it can have in the long term. Sugar in breakfast cereals is a massive problem, with many cereals containing over 40% sugar. That’s a big number, when you really stop and think about it.

For cereal to be considered low sugar, ideally it should contain less than 10% sugar and above 3% fibre (the fibre content helps to offset the glycaemic load). Remember we mentioned the fat in granola? That’s the stuff that makes it clump together and sets it apart from muesli. That also helps to lower the glycaemic load.

The final thing you are looking for in a low sugar granola or cereal is that it contains no refined sugars.

The difference between refined and unrefined sugars

The first thing that you need to understand is that sugar is sugar. Keeping your intake to a minimum is always the goal. But when it comes down to it, natural unrefined sugars are always going to trump the refined white stuff. Not to mention all the weird commercial ingredients that are ultra refined, such as corn syrup.

But unrefined sugars are closer to natural whole foods, and as such contain more of the nutritional good stuff in the plant.

Forms of natural sugar

Coconut sugar

Coconut sugar is ideal when you need a crystallised sugar replacement. Sugar is used in so many products partly because it brings specific qualities that syrups do not. Coconut sugar does not taste of coconut, but has a light caramel sweetness like pale brown sugar. A natural source of vitamins and minerals, coconut sugar has a lower GI (35) than most sugars and syrups.

Honey

The original natural sweetener, honey is very very sweet and has a high GI of 50. A little, however, does go a very long way. Raw honey is of huge nutritional value. It has antioxidant and anti inflammatory properties, as well as a rich and varied vitamin and mineral profile. Honey also offers huge depth of flavour, that other sweeteners can lack.

Coconut nectar

Coconut nectar is the liquid version of coconut sugar. It is less sweet than honey.

Maple syrup

Rich in minerals, with a distinctive flavour, maple syrup has a high GI of 54. Again though, a little goes a very long way.

Agave syrup

Agave syrup is often used as a vegan alternative to honey. It has a fairly neutral taste, and a low GI of 17. Despite this, it is very sweet and, as with most of these natural liquid sugars, goes a long way. It is easier to use and control than honey as it is far runnier.

Dried fruit

Dried fruit may be a source of concentrated sugar, but is also full of fibre, as well as vitamins and minerals. Still intact, as a whole fruit, dried fruit is one the best natural sources of sweetness. When sweetening with dried fruit, you don’t need to add as much of the other sources of natural sugar.

Spices

Often overlooked, there are several spices that can be used to bring sweetness to foods. Not inherently sweet, the sweet spices such as cinnamon and cardamom do help to enhance sweet flavours. Cinnamon is also know to help lower blood pressure. Vanilla is also excellent at increasing the sensation of sweetness in a dish.

What’s in my low sugar granola?

Roasted almond crunch

Our famous roasted almond crunch does contain very small quantities of sugar to allow for it’s superior texture yet still comes in at under 10% sugar. The bulk of the sweetness comes from natural agave syrup and cinnamon.

Maple nut crunch

Our equally popular maple nut crunch granola is naturally sweetened with agave and maple syrups, with a touch of cinnamon. With 8.9% sugar it is our lowest sugar granola, and contains 0% refined sugar.

Spelt and agave nut crunch

Our spelt and agave nut crunch is also sweetened with agave and maple syrups, with a touch of cinnamon and cardamom. It also contains less than 10% sugar, and no refined sugar at all.

Explore our range of low sugar cereals, available to buy online now with bulk buy discounts.

This article was reproduced on this site with permission from operafoods.com.au the “Healthy Cereal Suppliers”.
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Posted by: Anna | June 3, 2023

Why Oats are Still the Backbone of a Healthy Cereal

What with keto, and the controversial avenin/gluten content debate, oats have begun to get as much bad press as wheat. Yet the truth is that its very low in gluten and unless you have clearly identified that avenin causes you problems, then you should strongly consider including oats as a regular part of your diet.

The Heart of a Healthy Cereal

At Opera Foods we take our breakfast pretty seriously. We spent a long time considering ‘what makes a healthy breakfast‘ and reached the conclusion that wholegrain cereal is the healthiest breakfast of them all.

So what does that mean? Certainly not all wholegrain cereals are equal. Staying away from the big commercial brands, especially those marketed towards children, is probably a good start. When choosing a healthy cereal, muesli, granola, and porridge, are at the top of most people’s lists.

Speciality blends (such as keto or Paleo ) aside, most of these breakfast cereals have one thing in common. And that is oats. If wholegrains are truly the heart of a healthy cereal, then oats are most definitely the backbone.

Oats in Granola

The entire point of granola is those crunchy, possibly even chewy, clusters. It is one of the things that sets granola apart from muesli. Btw, which side are you on? This may help; muesli vs granola.

We have lots of lovely oat based granola blends for you to try. As well as a few that aren’t.

Oats in Muesli

When Mr Bircher first created his restorative recipe, he didn’t reach for the buckwheat or the quinoa. He choose to base his easily digestible breakfast around the restorative power of oats.

Have you tried our premium muesli blends?

Oats in Porridge

Likewise, generations of Scots have started their day on a warming bowl of porridge oats, which are a staple ingredient in Scotland. Granted, this is largely because they grow really well there and traditional foods do tend to evolve through availability. Yet oats behave in a certain way when cooked in liquid that makes porridge so appealing. They have a certain creaminess, even when cooked in water, that is inherently easy to eat. A bowl of porridge at breakfast will certainly see you through to lunch, and possibly all the way though to dinner. It is just that good.

Our five grain porridge blend is based on organic jumbo oats.

The Health Benefits of Oats

Oats have a ton of beneficial properties and can be considered a true superfood. Which is why we recommend that you only eliminate them from your diet if the downsides outweigh the good.

In short, oats can…

help lower cholesterol
help control insulin secretion
help lower anxiety
prevent blood sugar spikes
soothe your gut
supercharge your skin

Which is quite a lot for an unassuming and often misunderstood little grain. So how do oats manage to provide all these benefits. What supercharges this super grain?

Beta – glucan; heart healthy fibre

Beta-glucan is a soluble fibre found in many grains, yet is particularly abundant in oats.

Soluble fibre dissolves in water to form a gel, unlike insoluble fibre that passes straight through. Although both are types of fibre, they actually have the opposite effect on the body. Together they provide powerful protection for your gut.

The mucus-like gel coats and lubricates the gut lining, slowing down digestion and keeping you fuller for longer. This, in turn slows down the absorption of sugar and helps to stabilise blood sugar levels as well as improve overall blood sugar regulation.

Beta-glucan has been shown to to drastically lower LDL (unhealthy) cholesterol levels, leading to a marked improvement in total cholesterol.

Essential mineral magnesium

Things rarely work in isolation, especially when it comes to health and nutrition. Oats are known to be one of the best foods for helping to control blood sugar levels. Not only does the beta glucan help with blood sugar regulation, but oats are also a rich source of magnesium that helps to regulate insulin secretion. A diabetic double whammy, if you like.

Gramine; nature’s sedative

Oats are a traditional remedy for insomnia, depression and anxiety. We now know that they contain the alkaloid gramine, that acts as a natural sedative.

Water loving polysaccharides

Oats are also well known for their skin softening properties, and again feature highly in traditional beauty remedies. Their excellent moisturising properties are down to the sugars that they contain, which attract and hold water to lubricate the skin.

Silica; skin care’s best kept secret

The mineral silica is involved in the making of collagen and elastin, which provides the structure for firm youthful looking skin. It is also found in hyaluronic acid (yes, that one) which helps to keep the skin matrix supple.

Tocotrienol; skin soothing vitamin E

Oats are very soothing for the skin. They contain a compound known as tocotrienol, which is actually a member of the vitamin E family. As well as its skin soothing properties, it is thought to offer some protection against UV damage too.

Zinc; for problem skin and hair

As if all of this were not enough, oats also contain zinc, which is helpful in controlling sebum production. Greasy hair and breakout skin are often caused by out of control sebum production, and zinc can certainly help with this.

So that’s the lowdown on why oats are such a valuable part of a healthy diet, unless of course you do have issues with avenin sensitivity. Oats are very low in Gluten. In the USA they allow it to be called Gluten Free. Including them in your diet may reap more rewards than excluding them so we believe it is well worth serious consideration.

As always, feel free to explore our range of premium healthy cereals, available to buy online in bulk today.

This article was reproduced on this site with permission from operafoods.com.au the “Australian Breakfast Cereal Manufacturers”.
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Tags: Healthy Breakfast, healthy cereal, healthy granola, healthy muesli, healthy oats, healthy porridge, oats