Today I made another simple no-cook blend, not unlike blends I've been making for some time now, but this process of measuring and calculating made me realise what I've got here - a good guideline to a nutritionally excellent, easy, totally healthful blend. So I'm going to present this one a little differently from the last half-dozen efforts here.
The Way Of Seed And Nut Fruit Muesli.
Grains, that don't need cooking, 150g.
Seeds and nuts, whatever seems right together, 100g
Dried or semi-dried fruits, 100-125g
Fresh fruits, whatever is in season or you really feel like, 1-2 cups.
Some vegetable oil(s), 60ml total.
Herbs/spices as you like
1 litre red or blue spectrum fruit juice OR milk sub (eg oat milk, hemp milk) or even just milk.
This should get you very close to 2 litres, add water if needed.
It will get you over 30 cal/oz, most likely. For less, use water instead of the juice or milky liquid. For more, add a sweetener like agave syrup, blackstrap molasses, maple syrup, honey. As natural as you can get it. Maybe 60 ml would be about right. Or add fats - coconut oils or coconut pieces would be nice. Alternatively, make it thicker. Up the weights of everything a little and use less liquid. But I like these measurements, and I'll tell you why below.
How simple is that? The measurements make p a nice consistency to about 2 litres, or the size of a blender jug. Convenient. The ratios give a good balance of grains, proteins, complex and simpler carbohydrates and so on. You'll notice this is pretty low fat (60ml of olive oil is not a lot in 2 litres) as I want this blend to be a pretty high available-energy blend, but without giving a glycaemic spike. Too many long-chain fats would slow digestion too much. Ease to make, ease of digestion, they're the aims here. Obviously this is not meant to provide a 100% complete nutritional balance for a whole diet, but can be enjoyed any time. You'd rotate with higher-protein and higher-fat blends depending on your needs and situation. Using an animal milk would make this a much more 'complete' blend nutritionally.
The beauty part is that it's so adaptable. You can buy whatever grains, nuts, seeds, and dried fruits you come across that look good and are the right price. This is always the way I shop for myself - hunt out the best of what's available, and within that, ask myself what I feel like or what I mightn't have had enough of lately. So your pantry always has a decent store of different go-to ingredients, and then you can use the freshest fruit in season, or use up preserves or even canned stuff at those other times of the year.
It's getting on late spring here, so today I did:
Rolled oats 100g, Amaranth grains 50g.
Pepitas 50g, Walnuts 50g
2 Mangos, and 125g of strawberries.
Olive oil 60ml
Fresh mint, cardamom powder,
Pomegranate Juice 1 litre
Total volume 2 litres = 6 x servings of 333ml each @ 398 cal/serve
Approx 35g protein / 79 g fat / 286g carbs.
What's with the red/blue spectrum juice? Colour is important. Without being all horribly reductionist and scientific, eating red things and blue things is very good for us, and it seems to work well with the energies and combinations of grains, fruits, seeds and nuts. Citrus would not be good in this. You could maybe do apple or pear, but something with the red (cranberry, pomegranate, etc) blue (blueberry) or in-between prune or dark grape) would work really nicely. If you're going to use animal milk instead - and I seriously suggest you do not mix fruit juices with milk, OK? - then blend the hard stuff first with the fruit and a teeny bit of water, and only blend the milk in gently at the end. Less froth, you see.
You'll notice I used two different grains, and different seeds and nuts. You could use a mix, or single choices, it doesn't matter at all. I wouldn't use all amaranth because that would feel too dense and 'strong', I like the bulk of the oats. I wouldn't use 100g of sesame seeds for the same reason, but I'd use half them and half something else.
I'm sure you get the picture. I want to encourage you to get inside the food a little, to really feel it out, to extend your senses not just into what might taste good together, but what seems right for you or your loved one today. It's easier than you think, and with time you'll learn that you're usually spot-on, being rewarded with good digestion, health, and a heightened allround sense of nourishment and nourishing.
Food, after all, is a feel thing, in the end, isn't it?