WITH MIXED SEEDS, OATS & ALMOND BUTTER
DAIRY-FREE
MAKES: 16 COOKS IN: 50 MINUTES\SUPER EASY
INGREDIENTS
Olive oil for greasing- 75 g shelled pistachios -100 g mixed seeds -250 g rolled oats
8 Medjool dates -100 g dried apricots -50 g quality dark chocolate (70%)- 100 ml maple syrup – 4 tablespoons smooth almond butter
NUTRITION PER SERVING OF AN ADULT’S REFERENCE INTAKE
Optional
Tofu- sliced and pan fried .
1/2-1 cup Amaranth
2-3 cups of water or almond milk or choice of milk ( May use half half – experiment with what you like)
1/2 – 1 Banana depending on size
1-2 dried figs ( if you have fresh use fresh)
1 Tablespoon crushed almonds. cashews, brazil or Nuts of choice- No peanuts
2 Medjool fresh dates
1-2 sprigs of FRESH thyme
Spinach is a good source of magnesium.
Magnesium is one of seven essential macrominerals.
1 cup low-sodium 1% cottage cheese or ricotta cheese
1/4 cup grated Romano cheese or Parmesan
2 tsp finely grated lemon zest
1 1/4 cups Fresh mozzarella or Bocconcini coarsely grated or shredded
2 cups of fresh broccoli chopped
1 cup baby spinach, roughly chopped
1/4 cup fresh flat-leaf parsley, chopped
1 bottle of Passata or 2 tins or organic tomatoes
16 large shells, uncooked
Salt and Pepper to taste / can add finely chopped garlic cloves
*Serve Green Salad – rocket, spinach leaves , cucumber with drizzle of extra virgin Olive oil and balsamic vinegar
Clinical Nutrition/FUnctional Medicine PRactice 