I am a firm believer in the maxim – "you are what you eat".  Over the past 5 years or so I have read a lot about the benefits of fruit, nuts, and seeds, and as a result came up with a breakfast mixture which would seem to have beneficial health properties.  The items listed below are all part of the mixture with the reasons why they are included.  At the end I have given the preparation method that I use – you may come up with something equally good or better.

Help lower low-density lipoprotein (LDL), the bad cholesterol, while not touching the high-density, or good cholesterol levels.Excellent source of fibre, vitamin E, zinc, selenium, copper, potassium, phosphorus, biotin, riboflavin, niacin and iron.

Selenium, found in brazil nuts, is a powerful antioxidant linked to lower rates of cancer and heart disease and also helps boost the immune system along with possibly discouraging the aging process.

Macadamias contain natural oils.  They are high in heart-friendly monounsaturated fat, which contains oleic fatty acid as well as palmitoleic fatty acid (also present in fish oils).  Macadamias come out tops for containing the highest amount of monounsatarated fatty acids in a natural food.

Potent appetite suppressor – slows down rate at which stomach empties.  High in antioxidants which combat those nasty free radicals.  They’re also an excellent source of fibre as well as vitamins E, K, and niacin.  In terms of minerals, they’re an excellent source of magnesium and potassium which is important for maintaining a healthy heart and blood pressure.

Sesame seeds contain sesamin and sesamolin, substances that are part of a group of fibres called lignans.  Lignans render a cholesterol-lowering effect in humans.  Sesamin also protects the liver from oxidative damage.  Sesame seeds can protect the body from free radicals, which have been implicated in the development of cancer.

They promote overall prostate health and alleviate the difficult urination associated with an enlarged prostate.  They prevent calcium oxalate kidney stone formation, according to studies.  They contain phytosterols, compounds that that have been shown to reduce levels of LDL cholesterol.  The same phytosterols that lower cholesterol also protect against many cancers.

There are many health benefits of sunflower seeds.  They contain high levels of vitamin E, choline, betaine, and phenolic acids.  Vitamin E may protect against cardiovascular disease, lignans may protect against some cancers, and choline has been shown to play a role in memory and cognitive functions.  They are also among the best foods you can eat to get cholesterol-lowering phytosterols

Dried Apricots are so good for your health! With every bite of dried apricots you are helping your body fight infection, repair damaged tissues, build strong teeth and bones, and improve your eyesight.  Apricots are naturally fat and cholesterol-free and a good source of dietary fibre and potassium.

health benefits of cranberries relates to the possible prevention of prostate cancer, but laboratory studies have demonstrated that extracts from the cranberry inhibit the growth and spread of breast, colon, lung and other cancerous tumours, as well.  Some tests have shown that cranberries can help to combat atherosclerosis – hardened arteries.

Very healthy all round! Good for healthy bones, healthy kidneys, reducing blood pressure and the risk of strokes, eyesight protection, etc.  etc.

They contain oil, calcium, sulphur, iron, potassium, phosphorous, manganese, copper and magnesium.  Dates are said to be a medicine for heart troubles and are efficient in preventing respiratory diseases.  High in fibre.

Prevents urinary tract infections, good for eye care and macular degeneration, combating many cancers, heart disease, raises haemoglobin and oxygen concentration in the blood.

Chocolate is made from plants, which means it contains many of the health benefits of dark vegetables.  These benefits are from flavonoids, which act as antioxidants.  Antioxidants protect the body from aging caused by free radicals, which can cause damage that leads to heart disease.  Dark chocolate contains a large number of antioxidants (nearly 8 times the number found in strawberries).  Flavonoids also help relax blood pressure through the production of nitric oxide, and balance certain hormones in the body.

Can help prevent many types of cancers and inhibits the spread of cancer cells and tumours.

It has an anti-clotting effect on the blood.  can lower LDL cholesterol

Oats are a good source of many nutrients including vitamin E, zinc, selenium, copper, iron, manganese and magnesium.  Oats are also a good source of protein.  Their flavanoid content is another beneficial property of oats.  Flavanoids are compounds found in plants which act as antioxidants.  They are also a reason why porridge helps to fight cancer and heart disease.

Good in combating cancers, uncomfortable menopausal symptoms, osteoporosis, diabetes and kidney disease.

You will need a food processor, preferably one with good bearings and a reasonably powerful motor.  I use a Magimix 4200 having ruined the bearings on 2 previous cheaper varieties.

It is all very simple – the weights are approximate and you will no doubt adapt the recipe to your own liking – there are plenty of other types of nuts and seeds.

100gm – Almond Kernels
100gm – Brazil Nuts
50gm – Sesame Seeds
80gm – Pumpkin Seeds
80gm – Sunflower Seeds
80gm – Pine Nuts
200gm – Cranberry & Macadamia Nut mixture (available in Budgens)
1 teaspoon Cinnamon
½ teaspoon of Turmeric Powder (careful! This has an unpleasant taste in quantity and stains clothes etc.)

Mix the whole lot down to a powder (the sesame seeds will probably still show).  Now add about 12 dried apricots and 6 stoned dried dates (Warning! Ensure the date stones are removed because they will do the food processor no good at all).

Remove mixture from processor and store in an airtight container.  The mixture will be slightly sticky.

Pour about 200ml soya milk into a saucepan – adjust to desired consistency later with more milk or water.  Add about 30 gm porridge to the milk and heat.  Meanwhile add two heaped tablespoons of the mixture from the airtight container.  Continue to heat while adding a large handful of blueberries and a chopped banana.  I use fresh blueberries which I purchase when on offer and then freeze.  (Can be used directly from the freezer).

Now for the pièce de résistance – add about 3 or 4 squares of dark chocolate (it must be dark! If you can get hold of carob chips, even better.).  Continue to heat until boiling and then simmer on very low heat for about 5 minutes.

Pour into bowl and enjoy piping hot!

Let me know about any variations that you come up with.

Stuart G