healthy fats

Cinnamon Chia and Oat Parfait

This will keep you going for hours…

©Photo Anita McKenzie

©Photo Anita McKenzie

This is a flavourful recipe, great for children, digestive health and an energy booster. It will keep you going for hours before you need your next top up!. I love this recipe, it’s delicious and totally satisfying!

You will need these:

For oat layer:
1 cup gluten free oats
½ tbsp baobab Powder (optional)
1 cup almond milk
1 tsp vanilla essence or powder

1 tbsp goji berries
pinch of salt

For chia layer:
⅓ cup Chia Seeds
1 ¼ cup almond milk
1 tsp ground cinnamon
pinch of salt

Apple Layer:
1 cup apples, chopped
1 tbsp lime juice
¼ tsp salt

handful of strawberries, mashed with a fork, keep some back for topping

Optional Extras:
Dried coconut
Sliced almonds

hemp hearts
mashed raspberries

Do this:

Mix together the oat base ingredients and place in the fridge overnight.
Whisk together the ingredients for the chia layer and then place in the fridge overnight.
Mix together the ingredients for the apple layer.
Create layers with the apple mixture, mashed strawberries, oat base, chia pudding. Top with toasted oats, toasted almonds and mashed raspberries. And add toppings of your choice.

Enjoy!

Oats: sustain energy, improve digestion, strengthen immunity, help lower cholesterol and are a good source of plant protein

Chia Seeds: improve digestion, stabilise blood sugar, good source of omega 3 and plant protein

Hemp Seeds: great source of plant protein, omega 3 & 6, calcium and fibre

Goji Berries: excellent for improving eyesight, kidney support and potent antioxidant source

Ground Cinnamon Powder: is loaded with powerful antioxidants, with potent anti-inflammatory properties

Kalahari Salt: trace minerals and flavour enhancer

Almond Milk: is naturally lactose-free and rich in vitamin E




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Sistahintheraw.com provides information on this website as an educational service. This website does not provide medical advice. The information and reference guides in this website are intended solely for the general information for the reader. The contents of this web site are not intended to offer personal medical advice, diagnose health problems or for treatment purposes. The products is not intended to diagnose, treat, cure or prevent any disease. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications and medical conditions. 

Tigernut Milk

Tiger nuts, also known as ‘nut grass’,  ‘earth almond’, 'yellow nut grass', 'rush nut, and the 'florida almond', are actually tubers not nuts, they are small root vegetables, part of the tuber family originating from northern Africa and the Mediterranean. They are little nuts of goodness that have a high nutritional value.

They are full of anti-inflammatory fat and high in fibre, a source of Vitamins C and E, and minerals such as Potassium, Iron, Phosphorus and Magnesium. Tiger nuts are also amazing for gut health too, as one of the best source of resistant starch, which acts as a prebiotic in the gut.

Tiger nuts are suitable for all types of diet and a great substitute for dairy milk; and because they are so rich in vitamin E and C, tiger nuts can help to combat hypertension and bad cholesterol. In addition, being an easily digestible food, it’s completely suitable for lactose intolerance and helps to prevent cardiovascular problems. 

Tiger nuts are quite sweet, they are a popular snack in West Africa. The oil made from tiger nuts is high (82%) in unsaturated fatty acids and was first used by the Egyptians 4000 years ago in preference to olive oil. The oil is golden brown in colour and has a rich, nutty taste.

Tiger nut milk, is called Kunnu Aya in parts of Nigeria and Horchata de Chufa in Spain. It is naturally sweet, creamy and offers a luxurious, rich and nutty flavor.

To make tiger nut milk, just soak overnight to re-hydarte the nuts and blend with water. Then strain the blend through muslin or a nut milk bag and it's ready to serve. Some like to add a touch of agave (but its sweet anyway) and a pinch of cinnamon before serving. Either way, it’s delicious.

1 cup of tiger nuts, soaked and drained
2-3 cups clean filtered water

Optional: 
pinch salt
pinch cinnamon or other spice
1 tsp agave

Blend nuts with water, then strain the blend through muslin or a nut milk bag and it's ready to serve.

When storing your tiger nut milk you will notice a thick residue or sediment. Don’t panic! This is normal and its full of great stuff for your gut. Just stir or shake the container to mix it back in before drinking. Tiger nut milk will keep for 2- 3 days in a fridge.

Tigernuts readily available in health food stores and online. You can create other nut or seed milks, by using the same basic ratio of nut or seeds to water. Adjust (more or less water) according to the creaminess of consistency you prefer.

Want to know more?

If you are interested in more raw, plant-based whole food, clean eating, check out our online raw food wellness programmes here

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