Easy Healthy Breakfast

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Breakfast bowl recipes for an easy healthy breakfast using  granola and muesli with special toppings to aid nutrition.

 

Blueberry baked oats recipe

baked oats

There is a version of baked oats doing the rounds that involves blitzing all of the ingredients before baking. Once cooked, it is more like cake or pudding than a traditional oat breakfast dish. Add in some cacao and you have literally got chocolate cake for breakfast. We hear you.

Yet there is something to be said for classic baked oats – great for breakfast, like porridge on steroids, but equally good for pudding or dessert. There are few foods as comfortingly moreish as whole oats and we think they deserve to remain centre stage.

Baked oats for breakfast

Healthy baked oats are a great way to start your day. In fact, oats in any form are one of the best ways to fill up in the morning. Nutritional advice consistently agrees that the best ingredients of a healthy breakfast are a portion of wholegrains, a portion of dairy, and one or more portions of fruit. Oats in particular have many health credentials. One of the most nutrient dense foods around, they are packed with vitamins and minerals, including some uniquely powerful antioxidants. A good source of soluble fibre, oats are said to help with weight loss, blood sugar control, and lower the risk of heart disease. To name just a few of their many benefits.

How to make baked oats

Baked oats are simpler to make than porridge. You just stir all the ingredients together and bake in the oven. It does have a few more ingredients though – eggs, baking powder and butter all help create a pudding-y texture.

You can make a chocolate version by adding a tablespoon of cacao powder to the mix. Raspberries go well with chocolate so consider switching out the blueberries with fresh or frozen raspberries. Sprinkle the top with raw cacao nibs for extra crunch.

The recipe is easily adapted to use pretty much anything you like. Add in a handful of chopped almonds or stir in some homemade almond butter. Go for grated apple, or tinned peaches. Experiment with yoghurt instead of milk, or get creative with sweet spices like cinnamon or nutmeg.

Try using our 5 grain porridge mix for extra grainy goodness.

Blueberry baked oats recipe

You can cook up a batch of baked oats and make it last all week so you always have a healthy breakfast to hand. . This recipe makes 6 generous servings.

2 cups oats

2 cups blueberries, fresh or frozen

2 cups milk 

2 eggs

2 tablespoons honey

2 tablespoons butter, melted

2 tsp baking powder

2 tsp vanilla extract

a pinch of salt

  1. Mix all of the ingredients together and tip into a greased baking dish.
  2. Bake for about 50 minutes at 180C.

Vegan baked oats

You can make a vegan version of this recipe by switching out the eggs for one or two mashed bananas and using your favourite alt-milk. Replace the honey with brown sugar or miss it out entirely.

 

Choose from our range of healthy cereal, including our organic rolled oats, available to buy online now.


This article was reproduced on this site with permission from operafoods.com.au the “Online Healthy Cereals Supplier”.
See original article:- Blueberry Baked Oats Recipe

Can you eat granola on keto?

keto granola

We all know that cereals are carbs, right? And that carbs are the enemy of ketosis. But can you eat granola on keto?

What is the keto diet?

Keto is short for ketogenic. The keto diet is a very low-carb, high-fat diet that may help you lose weight and benefit your health.

How does the keto diet work?

As the name suggests, the aim of the keto diet is to put your body in ketosis. A metabolic state that enables the body to become more efficient at burning fat for energy, ketosis is said to reduce blood sugar and regulate insulin levels. In ketosis, your body uses fat for fuel instead of carbohydrates, yet normally the metabolism relies on glucose for energy. Limiting intake of carbs reduces the availability of glucose, causing the metabolic pathways to shift direction and burn fat for energy instead.

Keto macros

The principles behind keto are not quite as simple as just reducing carbs. Successful ketosis relies on a ratio of macronutrients that will not only be slightly different for each individual but will also alter over time and according to changing variables. Measuring the macronutrients of carbs, protein and fat ensures optimal calorie intake but also affects the equilibrium of ketosis. You can start your keto diet on a certain ratio but from there it is all about observation and fine-tuning.

The standard ratio for keto is 10% carbs, 20% protein, 70% fat. Guidelines recommend levels between: 5-10% carbs, 15-30% protein, 60-75% fat.

Although foods are generally classed in groups according to the main macronutrient, most (if not all) foods contain a proportion of each. So, when calculating, the entire macronutrient composition must be taken into account.

How many carbs per day on keto?

To get from a percentage to a usable measurement, such as grams, you need to do some calculations based on your overall daily calorie target. You also need to know that carbs provide 4 kcal energy per gram.

For instance, on 2000 kcal a day, 10% carbohydrate would be 200 kcals. Divide 200 by 4 and you get a carb goal of 50g per day. When calculating carbs, you need to use the figure for net carbs, as oppose to total carbs. The numbers for net carbs do not include fibre, as this is not absorbed by the body and therefore provides no energy. On the other hand, the numbers for total carbs include the grams of fibre.

Healthy fats for keto

A successful keto diet is as much about quality as it is quantity. A diet based around whole natural foods, with a focus on nutrient density and macronutrients is as important on keto as any other eating plan.

Whilst saturated fats are accepted as vital sources of nutrients, there are a wide range of plant-based fats that support overall health. Nuts and seeds, and their derivative oils, as well as coconut oil and olive oil are all healthy fats for a keto diet.

How much protein on keto?

It can be easy to get too much protein on a keto diet. When you eat too much protein it may inhibit ketosis as the body can convert amino acids (the building blocks of protein) into glucose. As protein releases the same amount of energy as carbohydrates, the calculation for optimal intake is the same. Again, nuts and seeds are recommended sources on the keto diet. A pretty much perfect food, they are low in carbohydrate, and high in protein as well as healthy fats.

Did you know that almonds are one of the most versatile nuts for a keto diet?

Keto breakfast

Breakfast is hard enough when you are gluten-free, but low-carb? A potential minefield.

Nutritionally speaking, the best foods for  a healthy breakfast are believed to be grains, dairy and fruit, and the benefits of cereal and milk are widely accepted. Eggs are the go-to ingredient for a keto breakfast, closely followed by pork products such as bacon and sausages. But what if you want a keto breakfast with no eggs? What if you are mindful of saturated fat and excess protein? Not to mention sodium. It’s an Atkins nightmare all over again. And then there is time. Or not. Very few people can manage to cook, let alone eat, a hot meaty breakfast before heading out the door in the early morning. Sure, where there’s a will there’s a way but that’s why breakfast cereal was invented yeah? Convenient, crunchy, and easy on the digestion.

Keto cereal

Breakfast cereal is generally made from grains. Aka cereals. Aka carbs. Which of course are a big nay-nay for the fat-burning bod.

What cereal can you eat on the keto diet?

Some breakfast cereals are lower in carbs than others yet will still use up your entire weekly carb allowance in one glorious bowl. The market has got wiser as far as individual dietary preferences are concerned and the available range is far wider than it once was. You do need to check your labels carefully though. Grain-free is your best bet, but may come with whopping amounts of sugar. Better still would be a breakfast cereal labelled keto. Imagine that 😉

Can you eat granola on keto?

The short answer is pretty much no. But keto granola does exist. Based on nuts and seeds, with a handful of healthy fat thrown in, keto granola is just the thing for a cold and crunchy keto breakfast.

Can you have milk on a keto diet?

But what about the milk? It is that combo of cold cold milk and crunchiness that makes granola such a lovely thing. Can you have milk on a keto diet?

Dairy milk, from cows or goats, might be chock full of nutrients including protein and fats, but they also come with a moderately high amount of carbs. One cup of cows milk has 12g net carbs. Goats milk has marginally less.

And it is not just dairy. Many alternative milks come with a ton of carbs too. Oat milk (unsurprisingly) has 17g net carbs per cup. Rice milk is even higher at 21g.

Also unsurprisingly, almond milk is THE milk of choice for keto, with just 1g of carbs per cup. Yay. If you make your own almond milk it tastes better and has no sweeteners of fillers that you didn’t put there yourself.

What about keto-friendly fruit?

A bowl of granola needs a bit of fruit, but unfortunately this is also a keto minefield. Our advice is to go for berries, some of the lowest carb fruit around. At between 6-9g carbs in half a cup of raspberries, strawberries, or blueberries, they certainly aren’t for everyday but make an excellent nutrient boost to breakfast a few times a week.

 

Watch out for our keto granola coming soon…

In the meantime, check out our other low sugar granola or buy healthy cereals at wholesale prices from our online bulk food store.

 


This Article was reproduced with permission from Opera Food’s article:- “Can you eat granola on keto?” dated 22nd June 21

 

 

 

What is Bircher muesli and how easy is it to make?

What is bircher muesli title

The forerunner to overnight oats, Bircher muesli is a healthy breakfast favourite.

The soaked oats take on a softly different texture to porridge, in a dish that is easy to eat and easy to digest. Which is ideal for the first meal of the day.

Closely related to both muesli and granola, it can be oddly decadent in spite of its wholesome credentials.

What is Bircher muesli?

Bircher muesli was created in the early 1900s by Maximilian Bircher-Brenner. A Swiss doctor, he created the recipe as a way of getting more fruit into his patients. More specifically, apples, which he considered particularly nutritious. A simple recipe of oats, milk, nuts and apples soaked together overnight, it was a soft and easily digestible breakfast for his sanitorium patients. So of course Bircher Muesli is another one of the low sugar cereal products.

Is Bircher muesli healthy?

Like most foods, it can only be as healthy as the ingredients that you make it with. Made with cream and lots of nuts it will be more heavy on calories than if you soak it in water. Made with the four basic ingredients, this healthy breakfast comes with a range of benefits.

Oats are full of fibre, some of which is soluble, that gives an extended feeling of fullness and prevents blood sugar spikes. Magnesium present in oats helps to regulate insulin secretion and they also contain a natural sedative. With plenty of vitamins and minerals, oats are a great source of all round goodness. But have you ever wondered if oats are gluten free?

Maximilian was right about apples; an often overlooked fruit. They also help to regulate blood sugar levels and are a source of soluble fibre. Many of the compounds found in apples improve metabolic balance. Always eat the skin as it contains fibre and may help prevent osteoporosis. Apples are waxed for shelf life, so wash them thoroughly in warm soapy water and rinse well before eating. Allowing the apple to brown a little after grated can help it become more easily digestible. Apples are also a source of vitamin C and iron.

Adding nuts increases the protein content as well as the fibre. Always eat nuts with the skin on to keep the nutrient profile intact. Nuts also provide many essential fatty acids. Almonds are rich in zinc, magnesium, and potassium as well as antioxidant vitamin E. Hazelnuts are rich in antioxidants and contain biotin, a substance that is really good for strong healthy skin and hair.

Using dairy milk, from cows, sheep, or goats, adds the benefit of calcium and vitamin D. Dairy foods also provide vitamin B12 which is essential for a healthy brain and nervous system. Vitamin B3 in dairy milk can also help to burn more calories. Choose full fat milk as it retains the fat soluble vitamins A, D, E and K.

Can you eat Bircher muesli without soaking?

Bircher muesli by default is soaked. Not soaked, it becomes, well, muesli. The soaking process not only makes the oats more digestible by softening them, but helps to break down a substance called phytic acid. Present in all grains (which is why grains are not part of a Paleo diet), phytic acid binds to certain minerals and reduces the uptake of minerals present in the food. You can also include the nuts in the soaking process for the same reason, but they do take on a softer less crunchy texture.

Is Bircher muesli gluten free?

Oats themselves are not gluten free yet low in gluten and are often processed alongside wheat and other cereals so tend to be avoided by those with serious issues around gluten, such as coeliacs. Oats that are not 100% gluten free although some are  labelled as such, and some commercial muesli blends will contain other gluten-containing cereals.

How to make Bircher muesli

Jar of bircher muesli

Jar of bircher muesli

Bircher muesli is made by soaking oats in a liquid overnight, and then adding grated apple and nuts. It will keep in the fridge for about 3 days and can be frozen if required.

Vegan Bircher muesli

Making this soft creamy breakfast vegan is easy. Simply use juice, water or non-dairy milk. Nutty almond milk works particularly well, as does creamy oat milk.

Paleo Bircher muesli

Strictly speaking, the Paleo diet is open to personal interpretation depending on the foods you feel your body can tolerate. But in general, whether they contain gluten or not, grains are eliminated from the Paleo diet. You could experiment with some combination of coconut flakes, almond meal, and chia seeds but the results will be a vague approximation rather than a substitute. We think you are far better off with Paleo muesli or granola of nuts, seeds and fruits instead.

Basic Bircher muesli recipe

Soaked overnight, it becomes a soft and simple moreish thing. For the liquid you could use water, apple juice, milk, or for a touch of luxury, mix of half milk/half cream. The classic nuts would be hazelnuts, but you could use almonds, pecans, or walnuts.

You could make bircher muesli with our multigrain porridge oats, or try a bircher muesli mix instead of just oats.

Serves 1

25g oats

90ml liquid

1 apple, coarsely grated

1/4 cup nuts, chopped

  1. Mix the liquid with the oats and soak in the fridge overnight.
  2. Stir in the grated apple.
  3. Top with the nuts and enjoy.

 

Have you tried Bircher porridge? Make it just like you would regular porridge, but use a Bircher muesli like our Hinterland Bircher Muesli. It’s ideal for winter and packed full of yummy things that will make your morning porridge a bit more interesting.

Bircher muesli not your thing? Here’s some of our other low sugar cereals.  Or head on over to our online gourmet grocery stores where you can buy healthy cereal in bulk.

 

 

A Perfect Paleo Mix with Real Fruit Pieces

Apple supreme paleo

Apple Supreme Paleo by Plum Foods is delicious and tasty paleo muesli that includes a mix of real fruit pieces. Plum Foods produce healthy cereals. Apple supreme paleo is gluten-free and organic and contains no cereal grains. The Apple Supreme Paleo is perfect for healthy breakfasts. It is often treated as a good snack food.

You can have the Apple Supreme Paleo with milk, almond milk, fresh fruits or yoghurt. This unique Gluten Free breakfast cereal suits the paleo diet and is a low sugar cereal as it contains no added sugar and other artificial preservatives. Its fruit aroma will melt your heart. Apple supreme paleo comes in a foil lined pack with zip re-seal in order to keep hold of its freshness.

Apple supreme paleo 500g is quite popular among healthy cereals in Australia.

For more information, visit our site. Buy apple supreme paleo now and get online discounts on this product.

Healthy Breakfast Cereal Rich in Protein and Low GI for Heart Disease

Plum Foods manufacture healthy breakfast cereals including muesli, rolled oats, and granola that helps to sustain energy and resist against illness. The brand of Plum foods delivers award-winning superior quality breakfast cereals. Plum Foods have won gold medals at an international Great Taste Awards.

They supply majority organic and pesticide free ingredient products at an affordable price. Although we do not pay for certification of our products Plum utilizes only certified organic oats as well as insecticides free Australian almonds and other organic produce for the bulk of the ingredients by volume.

Wholesale Granola is regarded as a superior source of protein and healthy fats that are made from seeds, oils, and nuts. It is also regarded as a healthy breakfast cereal. Granola can be of different flavors such as Maple Nut Crunch, Apple Supreme Paleo gluten-free, Cranberry Crunch, Spelt and Agave Nut Crunch and more.

Granola can be served with almond milk, milk, fresh fruit, yogurt and more toppings sold under our sister brand Boost Nutrients. Granola helps to lower blood sugar and cholesterol level as it is rich in the right fats. It will also help to decrease heart diseases, as well as other inflammatory conditions. Granola is rich in most minerals that may help to produce connective tissues, red blood cells and more.

Buy it online at parent company store Opera Foods.

Jumbo Oats 5 Grain A Uniquely Nutritious Porridge Cereal Breakfast

Jumbo Oats 5 Grain is a unique and delicious porridge breakfast cereal product from the Plum Foods brand. Plum Foods are the manufacturers and distributors as well as wholesale muesli suppliers to many Australian independent grocers and fresh retailers. Our distribution company Opera Foods is also part of this Australian family business.

Plum Foods consume natural wholefood elements for the production of nutritious cereals. Jumbo Oats 5 Grain is made up of different varieties of grain such as rolled barley, organic rolled oats, rolled spelled wheat, rolled quinoa as well as rolled triticale. It is rich in protein, fats, carbohydrates, sugars, sodium that helps to sustain your day.

It makes a beautiful nutritious porridge that  is considered as an ideal food for morning breakfast. Porridge is regarded as a classic nutritious cereal that strengthens the energy throughout the day. To make your porridge into a nutrition powerhouse you can add super-food ingredients from Opera Foods’ Boost Nutrients brand

Plum Foods offer a large variety of diverse recipes for Granola and Muesli that are majority organic or pesticide free. We also have another specialist brand called Mulberry Tree which deals simply wholefood Muesli and Granola only.

To Order products, in bulk, you can visit our parent company Opera Foods and avail great discounts and offers.

Crunchy Crispy Granola in the Morning Makes My Day More Happening

Spelt and Agave Nut Crunch organic granola is one of the crunchiest granola products out there. It is manufactured by Plum Foods Australia brand. Plum Foods are focused on being nutritious cereal producers as well as premium granola suppliers with majority organic ingredients. We deliver overnight to Melbourne, Brisbane, and Sydney. The Spelt Agave Nut Crunch granola is quick as well as an easy nutritious whole food breakfast.

Our Spelt and Agave Nut Crunch organic granola is regarded as a nutritious gourmet granola that is low in suger with no added sugar. It is comprised of wholemeal spelt flour, organically grown oats, oleic sunflower oil, agave syrup, sunflower seeds, maple syrup, pesticides free almonds, currants, walnuts, sea salt as well as vanilla spices. Organic granola contains vitamin E, protein, fiber and it provides certain health benefits. The health benefits of consuming low GI healthy and crunchy granola include low cholesterol levels, increases energy, resist anemia and many more.

But it online from parent company Opera Foods who also distribute our healthy cereals to independent grocers.

Organic Rolled Oats A Healthy and Nutritious Breakfast Cereal

Organic rolled oats is a leading product of Australian cereal manufacturer Plum Foods  that is grown organically. Organic rolled oats are rich in fiber as well as antioxidants they are among the best organic cereals.

According to the researcher, oats are considered as the healthiest breakfast cereal in Australia and is very low in gluten. Whilst Organic oats are not totally gluten free, Oats is very low in gluten and even some coeliacs can tolerate it. The researchers have suggested that people should have oaten porridge at breakfast as it increases the stamina of an individual. Organic rolled oats can be grown in cool, respective moist climate and it is suitable to grow in any type of soils that contain alkaline between 5.5 as well as 7.0. Organic rolled oats are grown pesticides free and it does not contain any respective chemical residues. Organic rolled oats are rich in fiber; therefore, it helps to lower cholesterol levels of an individual.

Plum Foods are wholesale granola manufacturers who pack and produce their own products. All our products have majority organic and/or insecticide-free ingredients which will help you in maintaining your healthy breakfast cereal diet. Buy Plum Foods organic oats here.

 

Granola Is a Healthy Eating Snack That Helps In Losing Weight

Granola is considered to be breakfast as well as a snack food that comprises of rolled oats, nuts, honey and some fruit for sweeteners but ours has no added sugar. During the period of making granola, several processes are followed for the production of organic wholesale granola. At the time of baking, respective mixtures are stirred well for the maintenance of respective cereal consistency in breakfast.

Sometimes dried fruits such as raisins, dates are added for making the texture good. People prefer to have granola with honey, yogurt, fresh fruits including strawberries, blueberries, bananas and it can be eaten with milk and several kinds of cereals. During the time of camping, hiking and backpacking, people carry granola as it is considered to be a nutritious, rich in calories, lightweight and it is also convenient to store during backpacking and hiking. The health benefits of granola include improvement of digestion, and blood sugar control from Low GI Ingredients.

Plum foods are a healthy breakfast cereal provider company. We have different varieties of Granola and Muesli products which are perfect for you to start your healthy breakfast diets including Gluten Free.

Order Crunchy Clusters of Granola to Make Your Breakfast Satisfying

Granola is a healthy breakfast cereal which is similar to Muesli in texture and shape but is healthier and tastier when compared to the former. Granola bowl with yogurt is highly rated as a good energetic morning breakfast among health-conscious people. They are a great source of fiber, vitamins, proteins, and essential nutrients which are required by our body. Granola also serves as a quick and easy-go-to meal while adding other nutrients having a busy and a hectic day. All our granola products are wholefood ingredients with no added sugar-which makes us stand out from the rest.

Plum foods manufacture healthy breakfast cereals and different kinds of granola and muesli. We manufacture and deliver products overnight in Sydney, Melbourne & Brisbane and promptly to other regions. Our granola products like Cranberry Crunch Granola and Maple Nut Crunch Granola have also won a gold medal at the Great Taste Awards.

Plum Organic Foods Pty Ltd and Plum Foods Australia Pty Ltd are wholesale granola supplier subsidiaries of Australian wholesale food suppliers Opera Foods.