Nutrition
| Per 100 g | Per 1 oz (28 g) | |
|---|---|---|
| Energy | 436 kcal | 124 kcal |
| Protein | 8.9 g | 2.5 g |
| Fat | 28.7 g | 8.1 g |
| saturated | 10.7 g | 3 g |
| Carbohydrate | 32.8 g | 9.3 g |
| sugars | 13.3 g | 3.8 g |
| Fibre | 7.1 g | 2 g |
| Sodium | 95 mg | 27 mg |
Estimated from the ingredients, for the finished dried product. Actual values vary with the produce you use and how far you dry it.
Ingredients
- 750 g apple (about 4 medium), peeled, cored and diced
- 4 1/4 cups sprouted wheat berries
- 2 cups flax seeds, ground
- 2 cups diced raw walnuts
- 2 cups millet flour
- 4 1/4 cups sunflower seeds
- 1 1/2 tablespoons cinnamon
- 1 teaspoon salt
- 1 cup coconut oil, melted
- 1 cup maple syrup
- 13 tablespoons apple juice
Instructions
- Dice the apple small and get it into the wet ingredients quickly. It browns on contact with air and there is no heat anywhere in this recipe to stop it.
- Check that the sprouted wheat berries have been drained properly. Sprouting leaves them saturated, and every gram of water still in them is a gram the machine has to take out over a very long run.
- Grind the flax just before it goes in the bowl. Whole flax passes through undigested, and pre-ground flax has usually been sitting in a bag going rancid.
- Combine all the dry ingredients before any liquid arrives. Millet flour is fine and the seeds are coarse, and once oil is in the bowl nothing separates evenly again.
- Whisk the melted coconut oil, maple syrup and apple juice until they emulsify rather than sit in layers. Poured in separated, the oil coats some pieces and the syrup coats others.
- Stir the wet through the dry until every seed has picked up a coating, then spread it across lined trays at a shallow, even depth. A deep patch simply never finishes.
- Dehydrate at 46 °C for 21 hours, breaking the sheet into rough slabs and turning them over once the top surface stops marking a finger.
- Break it into large pieces while it is warm, then let those pieces sit. Cereal crisps as it cools, so a piece that bends now is genuinely underdone while one that merely feels firm will be crisp in ten minutes.
- It keeps three weeks in a jar at room temperature. There are four different oils in this cereal, and it is those rather than any moisture that eventually make it taste flat.
