Breakfast crunch

Nut-free please

I am one of those unfortunate people that is allergic to not only peanuts but also tree nuts. When it comes to food options, not having nuts on the menu can be challenging at times and frustrated at others. There are so many foods I would love to try or eat regularly but won’t get the chance thanks to nuts. Not eating nuts doesn’t have to be the end of the world; there are always replacements and alternatives that mean you can have a nut-free option. This recipe is my attempt to create a nut-free version of a usually nut packed recipe.

Nut-free breakfast crunch

My take on granola

I don’t always want a protein shake or eggs for breakfast, at times I want something with a bit more texture and some crunch to start my day. This recipe is ben a staple in our fridge for a long time now, I recently updated this recipe to add in some more variety with the addition of hemp hearts and buckwheat groats. I like to add it to the top of my smoothie bowl or some coconut yoghurt.

Nut-free breakfast crunch

Nut-free breakfast crunch ingredients
Nut-free breakfast crunch ingredients

Ingredients

  • 1 cup pumpkin seeds
  • 1 cup coconut threads
  • 1 cup sunflower seeds
  • 1 cup buckwheat groats
  • 1/2 cup hemp hearts
  • 1/4 cup figs, chopped
  • 2 tbsp. honey
  • 2 tbsp. coconut oil
Toast the hemp hearts
Toast the hemp hearts
Toast the coconut
Toast the coconut
Toast the buckwheat groats
Toast the buckwheat groats
Add the toasted seeds to the chopped figs
Add the toasted seeds to the chopped figs
Toast the sunflower seeds
Toast the sunflower seeds
Add the sunflower seeds
Add the sunflower seeds
Toast the pumpkin seeds
Toast the pumpkin seeds
Mix everything together with the melted coconut oil and honey
Mix everything together with the melted coconut oil and honey
Spread the mixture out on a baking tray
Spread the mixture out on a baking tray
Transfer the mixture to an airtight jar.
Transfer the mixture to an airtight jar.

Breakfast crunch

  • Servings: 15
  • Rating: ★★★★★
  • Print

This seed packed breakfast crunch is an ideal option for breakfast or sprinkled on top of ice cream.


Credit:Cath @ easycleaneats

Ingredients

  • 1 cup pumpkin seeds
  • 1 cup coconut threads
  • 1 cup sunflower seeds
  • 1 cup buckwheat groats
  • 1/2 cup hemp hearts
  • 1/4 cup figs, chopped
  • 2 tbsp. honey
  • 2 tbsp. coconut oil

Directions

  1. Over a medium heat lightly toast the seeds and coconut.
  2. In a small pan heat the coconut oil and honey and mix them together.
  3. While the honey and oil are warming start toasting the seeds.
  4. Take a frying pan and warm it over a medium heat.
  5. Toast each kind of seed individually so you get an even toasting.
  6. Add the toasted seeds and coconut to the oil and honey mixing well.
  7. Add the figs and stir well.
  8. Pour the mix onto a lined baking tray and let it cool.
  9. Break into chunks and store in an airtight container.

Nutrition

Per Serving: 204 calories; 11 g fat; 21 g carbohydrates; 7 g protein

Equipment

  • Saucepan
  • Frying pan
  • Whisk
  • Spatula
  • Baking tray 

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.

One thought on “Breakfast crunch

  1. Pingback: Protein cheesecake | Easy Clean Eats

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