Mango Blueberry No Nut Granola Recipe

Every few months I make a batch of granola. The kids eat it with yogurt or milk. They also love taking it to school as a snack at recess. For this reason, I make it nut free.

This time I used coconut oil. At room temperature, it is solid but as soon as it hits 76 degrees it will begin to liquefy. By heating the oils and the spices, the spices bloom and their flavors and aromas are released. Your kitchen will smell great!

This makes a big batch of granola so I usually distribute half of it into small snack bags so they are ready for lunch boxes or snacking at anytime. The other half of the batch goes into a big container that we keep on the counter for easy kid-access!

Note about coconuts from this Health Canada site: A coconut is a seed of a fruit and nutmeg is obtained from the seeds of a tropical tree. Coconut and nutmeg are not considered tree nuts for the purposed of food allergen labeling in Canada and are not usually restricted from the diet of someone allergic to tree nuts. However, some people have reacted to coconut and nutmeg. If you are worried, consult your allergist before trying coconut or nutmeg products. 

I also make sure anyone who eats it knows there is coconut oil in it.

Ingredients

1/4 cup canola oil
3/4 cup coconut oil
1 c maple syrup
2 tsp vanilla
1 tbsp cinnamon
1 tsp ground nutmeg
1 tsp cardamon
1 tsp salt
8 cups rolled oats
1 cup wheat germ
1 cup wheat bran
1 cup milled flax
3/4 cup dried blueberries
1 cup dried mango, chopped

Optional
1/2 tsp fleur de sel

Instructions

1. Preheat oven to 325 degrees F.
2. In medium sized pot combine oils, maple syrup,vanilla, cinnamon, nutmeg, and cardamom.
3. Stir over medium-low heat until just simmering and remove from heat. Watch carefully and be careful not to burn yourself.
4. Combine oats, wheat germ, bran and flax with salt.
5. Pour oil mixture over oats and stir until well combined.
6. Spread granola on two large cookie sheets.
7. Bake for 30-40 minutes until golden. While baking, stir granola every ten minutes to ensure even baking.
8. Remove from oven.
9. If desired, add sprinkle of 1/2 tsp fleur de sel. 
10. Cool completely.
11. Place in large bowl.
12. Add dried fruits and combine.
13. Store in air tight containers.

Enjoy!

Mango Tango Berry Smoothie

Smoothies in the morning are an easy way to grab a nutritious cup of fruits and veggies especially for people who don't like a big breakfast.

This one is easy peasy. And it doesn't have anything but fruit in it - no dairy. Throw in a handful of frozen mango, fresh or frozen strawberries, pineapple and a 2 peeled oranges. I add 1/2 c  water (more if needed). Blend away and it's done! It honestly tastes like spring feels - clean, fresh, pure and refreshing. If you want you can add some hemp hearts for added nutrition.

Ingredients

1/2 cup frozen mango
1 c strawberries
2 medium orange, peeled
1/2 cup pineapple
1/2 cup water
3 tbsp hemp seeds (optional)

Instructions

Blend everything together for 1 minute or desired consistently is reached.

Other smoothies you should try:
Green Goodness
Avocado Strawberry Smoothie
Blueberry Mango Smoothie
Blueberry Banana Tofu Smoothie
Pomegranate and Kale Smoothie
Strawberry Muesli Smoothie
Detox Lemon Spinach Smoothie
Cranberry Orange Antioxidant Smoothie
Chocolate Avocado Smoothie

Mango Lassi Smoothie

This is a simple smoothie that has just enough spice to make drinkers take notice. Cardamom is one of my favorite baking spices and I also love it with mangos so it's perfect in this drink. Mango Lassis are great on hot summer days ... yes, I know that most of us are living in a deep freeze right now but winter can't last forever, can it???!!

Ingredients

1 cup frozen mango
1/2 cup yogourt
1-1/2 cups milk
pinch or two of ground cardamom

Instructions

Mix everything in your blender or Nutribullet until blended smooth and no big pieces of mango remain.

Other smoothies you should try:
Green Goodness
Avocado Strawberry Smoothie
Blueberry Mango Smoothie
Blueberry Banana Tofu Smoothie
Pomegranate and Kale Smoothie
Strawberry Muesli Smoothie
Detox Lemon Spinach Smoothie
Avocado Chocolate Smoothie

Blueberry Mango Smoothie

Another  much anticipated  installment in our "Salute to Smoothies"! Today's smoothie is a blueberry-mango blend that will be a hit with kids and adults. I've added chia seeds for fibre and extra nutrients but if you don't have chia seeds you could use flax meal or even oats.

Ingredients

2/3 frozen blueberries
1/3 frozen mango
1 cup coconut water
1 tbsp ground chia
2 tbsp vanilla yogourt

Instructions

Blend until desired consistency is reached. Extra water can be added if too thick.

Mango Almond Smoothie

Here's a super easy, quick and delicious smoothie my 9 year old daughter made this morning.

Ingredients

2/3 cup mango
handful almonds
1/3 cup plain yogurt
water to cover
pomegranates as garnish (optional)

Instructions

Place all ingredients in Nutribullet and cover with water. Blend for 90 seconds or desired thickness is reached.

Vietnamese Chicken Salad Rolls with Peanut Sauce

Whenever I want a lunch that is quick, fresh and healthy I head over to the Food Fair at a mall close to where I work. Once there, I go straight to the Vietnamese kiosk to order a  prawn salad roll or two or gỏi cuốn. The rolls are filling and the peanut dipping sauce is fantastic.

I also, occasionally, make them at home. I'd by lying  if I said these were easy to make. The rice paper wrappers are delicate and will take a few tries to get right and tight. But the effort is worth. I usually make only a peanut-hoisin sauce to go with them but as you can see in the top photo I also made a sweet chili sauce this time. BUT I didn't like it - too much fish sauce in it - which is why I am not including that sauce in the recipe below!

This version is filled with chicken, mango, basil, carrots, peppers and noodles. But you could add or sub any ingredient that suits your fancy - prawn, pork, etc. Just have a little patience if this is your first time making it. Words of advice - have everything chopped, sliced and diced before you begin. Place ingredients on separate plates and have your pie plate of warm water ready to go. It's like wrapping a burrito - tuck in the ends and roll gently yet firmly. Ready? Go!

Preparation time: 30 minutes

Ready time: 40 minutes

Servings: Makes 12 rolls

Peanut Sauce

Ingredients

4 tbsp hoisin sauce
2/3 cup smooth peanut butter
1-2 tsp hot sauce (I use sriracha)
1/3 cup warm water
1 tsp soy sauce
2 cloves garlic, crushed
Juice of 2 limes

Instructions

1. Place all ingredients in a blender or food processor and blend until smooth.
2. Pour into individual dishes for dipping or into a bigger bowl if everyone is sharing the same bowl.
3. Set aside. You can refrigerate if making ahead.

Chicken & Mango Wraps

Ingredients

100g (4 oz) thin rice vermicelli

12 8-inch rice papers

2 cups shredded or sliced cooked chicken breast

4 carrots, shredded or cut into matchsticks (I use precut matchstick carrots)

2 red peppers, julienned

2 mangoes, peeled and sliced thin

1 large bunch of basil and/or cilantro

24 chives

Instructions

1. Cook vermicelli according to package directions. Rinse under cool water, drain and put aside.
2. Fill a pie plate or bowl large enough to fit entire rice paper with very warm water.
3. Take one rice paper and carefully submerge into water. Soak until it is soft and pliable but not disintegrating. About 1 minute.
4. Place paper on a damp tea towel.
5. Leaving 1-1/2 inches on each side of the rice paper and working length-wise, place about 2 or 3 tbsp noodles, 2 or 3 slices of chicken, mango, red pepper, a few carrots sticks and basil/cilantro about 2 inches from one edge of rice paper.
6. Fold in the two (1-1/2 inch) sides of the rice paper.
7. Tightly yet gently roll the rice paper into a burrito like roll. Just before you finish rolling it add a chive or two so that it sticks out of the final roll.
8. Place on another damp towel and cover with another damp towel.
9. Repeat with remaining rice papers.
10. Serve with sauce.

Best if served fresh but can be refrigerated for a few hours.

Makes 12.