Mint chocolate chip smoothie with blackstrap molasses chocolate sauce

Mint chocolate chip smoothie with blackstrap molasses chocolate sauce

If you’re craving the flavor mint chocolate chip but want a healthier version (that’s both vegan and gluten-free), here’s a creamy and just-as-tasty smoothie option for you that you can enjoy any time of the year!

In the Kitchen 101 Series

With every recipe I create, I love to share some behind-the-scenes cooking and nutritional info with the hope of getting you excited and informed about cooking and your health! Today’s takeaways:

The benefits of blackstrap molasses and recipe ideas

My favorite alternatives to refined sugar

Blackstrap molasses is my January ingredient of the month, and I have been enjoying adding a spoonful to my toasts, waffles, oatmeal, and yes-smoothies.  You can even try adding it in a glass of warm milk as a tea or coffee substitute, or use as a marinade or in a salad dressing.  It has a strong and almost bitter flavor to it, so a lot goes a long way.  My favorite reason for adding it in to my recipes is for its high amount of iron.  In fact, just one tablespoon of blackstrap molasses provides over 19% of your daily recommended iron intake!  Read my post for more information on its nutritional properties, uses, and my favorite recipes.


Now the smoothie itself is good, but when you add the sauce to it – that’s when the real magic happens.  To make the chocolate sauce, I used maple syrup, black strap molasses, and raw cacao powder.  The maple syrup gives it just enough sweetness to balance out the blackstrap molasses.  I always prefer using maple syrup (or raw honey) to refined sugar.  Other favorite alternative sweeteners include dates, applesauce, brown rice syrup, and stevia, though 90% of the time I stick to maple syrup. Maple syrup has a lower glycemic index score to sugar, meaning less impact to blood sugar levels.  Unlike refined sugar, which is devoid of any nutrients, maple syrup contains antioxidants and the minerals zinc and manganese.  When a recipe calls for granulated sugar, you can substitute in 2/3 cup maple syrup to 1 cup sugar.


Mint chocolate chip smoothie with blackstrap molasses chocolate sauce


1 avocado

1 scoop collagen peptides (optional)*

3-4 fresh mint leaves

2 small handfuls of spinach (or baby kale)

1 banana (frozen or unfrozen)

1/2 cup milk of choice (I like almond)

Sauce ingredients:

1 tablespoon maple syrup

1 teaspoon black strap molasses

2 teaspoons raw cacao powder


Blend the smoothie ingredients on high for at least one minute, or until smooth and creamy.  Whisk together the sauce ingredients in a small bowl, then pour over the bowl and add toppings, such as cacao nibs, sliced almonds, coconut flakes, raw pumpkin seeds, and fresh mint.


*I use Further Food collagen peptides.  Use code MARYPARDOUX10 for 10% off your order.

Weekly wellness No. 1

Weekly wellness No. 1

A melange of wellness articles, people, events, food, and things that inspired me this week.

I don’t know much about the moon cycle.  But I’ve been a long-time follower of Mystic Mamma on Instagram and this calendar of hers caught my eye.

The Good Food Cooking Club just started this month: sign up to cook a winter brunch and share it with other partakes in a virtual brunch.

I love love love reading about other people’s routines and getting a glimpse into the life of strong women and entrepreneurs.  So thank you, Golubka Kitchen, for your self care interviews.  The latest is on Lauren Haynes, the founder of Wooden Spoon Herbs.

Hygge – is this concept still being instagrammed?  Either way, if you haven’t yet read up on the Danish concept of staying comfy during the cold winter months, Yoga Journal has your back with this article that they published last February.  I’m all for it!

Yogurt is one of my go-to snacks, but sometimes it can tend to get a bit, well, monotonous.  That is, if you don’t know what to pair it with.  Cue Bon Appetit’s Healthyish article about upgrading your plain ol’ bowl of yogurt.


Blackstrap Molasses

Blackstrap Molasses

Happy January 1st!  This month I’m starting a new series called INGREDIENT OF THE MONTH.  Each month I take one of my pantry staples and share it’s nutritional properties, tips and uses, and recipes.  Without further ado, January’s ingredient is…

blackstrap molasses!

I’m definitely in the mood for blackstrap molasses more so in winter (hello Gingerbread!).  For the whole month of January I will be making delicious recipes of my own and of other food bloggers’, so be sure to follow me on Facebook and Instagram so you don’t miss out!

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a quick overview

Blackstrap molasses has been gaining popularity for its high iron and magnesium content.  Alone blackstrap molasses may taste bitter and seem off-putting, but used tastefully in recipes it can lend a great gingerbread or slightly sweetened flavor.  There are three kinds of molasses and blackstrap is the darkest and most bitter in flavor.

What is blackstrap molasses?

Blackstrap molasses is produced when sugar cane has been mashed and boiled three times.  Normally during a refining process of a food the beneficial composition can be lost or decreased.  But in blackstrap molasses’ case, its beneficial ingredients stay put.

Does it matter if I buy any kind of molasses, or must I buy blackstrap?

If you are looking for the highest health benefits, definitely buy blackstrap.  There are three kinds of molasses available: light, dark, and blackstrap.  Light molasses is produced after the first boiling of the cane sugar.  It has the least amount of nutritional properties, and is also the sweetest.  Dark molasses is probably the most well-known, as it is popular in baking and cooking (think gingerbread cookies!).  It is what’s produced after the second boiling of cane sugar.  Blackstrap, as we already know, is produced after the third boiling of cane sugar.  It is by far the healthiest of the three, but because of its bitter and/or acquired taste, people often wonder what they can do with it.

Nutritional Properties and benefits

As mentioned above, blackstrap molasses is extremely high in iron, as well as many other minerals.  Just 100 grams of blackstrap molasses delivers 26% of your daily iron (good for , 77% of your daily manganese (good for ), 61% magnesium (), 42% potassium (), and 34% of Vitamin B6 (), and 20% of calcium. (source: Draxe)

Blackstrap molasses can help alleviate pains related to PMS symptoms and can improve your skin tone.  There have been studies showing that blackstrap molasses can heal lesions and help alleviate acne – heyyyo! ( hand raised)

Taste, texture, and substitutions

A little heads up – you probably are NOT going to like the taste of it by itself.  BUT I would recommend just taking a little spoonful of it alone if you haven’t yet before just so you can get acquainted with it and know what you’re working with.

The taste is definitely a bit bitter, and only a tinnnnnny bit sweet.

It’s texture is thick and goooey, like honey.

Possible substitutions? I’d go for honey.

How do I use it in my cooking?

Blackstrap molasses can rarely be interchangeable in recipes with light or dark molasses.  If you do choose to substitute, TAKE CAUTION.  The bitter taste of blackstrap can overpower your finished recipe and as it doesn’t contain as much sugar as light or dark molasses, the recipe may not turn out as sweet as intended.  (Keep this in mind if you check out my Pinterest board, where there are recipes for all three types of molasses)

You won’t come across many recipes – especially savory – that have blackstrap molasses.  The most convenient way to get its full nutritional benefits is to simply add a tablespoon (or more, depending on taste) to various dishes.  Here are my favorite ways to incorporate it into my daily diet:

Add to your coffee or latte

Put in your smoothies

Add a tablespoon into your morning oatmeal or cereal

Use in baking, especially for granola and breakfast bars or cookies.

Add one or two tablespoons to a sweet treat for an added nutritional boost

My favorite recipes containing blackstrap molasses:

Blueberry and Blackstrap molasses smoothie

Vegan Baked Beans from connoisseurus Veg

Gingerbread overnight oats from Running on Real Food

Ginger Honey Switchel from Wellness Mama (sub in molasses for honey)

Molasses Milk from The Organic Dietitian

Follow my Pinterest board for more recipes and inspiration!


50EA3F18-135D-49C1-8725-B4DCE52E6F7Bto sum up:


  • Blackstrap molasses can rarely be interchangeable in recipes with light or dark molasses.  If you do choose to substitute, TAKE CAUTION.  The bitter taste of blackstrap can overpower your finished recipe.  Since it doesn’t contain as much sugar as light or dark molasses, the recipe may not turn out as sweet as is intended.  (Keep this in mind if you check out my Pinterest board, where there are recipes for all three types of molasses)
  • Particularly beneficial for those low in iron and may be experiencing fatigue or weakness.
  • May help relieve acne and PMS symptoms
  • The easiest way to include it in your recipes is to simply add a tablespoon into a drink, your smoothie or cereal, or a sweet treat or snack!

How do you like to include blackstrap molasses into your food?  Write in the comments below or tag me #sproutingradiance @marypardoux on Instagram, Facebook, and Pinterest  so I can see your creations!

Roasted Beet Pasta Sauce with Thyme (V/GF)

Roasted Beet Pasta Sauce with Thyme (V/GF)

Creamy and addictive, this roasted beet pasta sauce with thyme (Vegan and Gluten-Free) has a secret ingredient: avocado!

In the Kitchen 101 Series

With every recipe I create, I love to share some behind-the-scenes cooking and nutritional info with the hope of getting you excited and informed about cooking and your health!  Here’s what we’re learning today:

The wonders of blending an avocado.

At what point in a recipe should you add fresh herbs to your dish?

A super simple way to enjoy kale! (no, it’s not raw)

Hi everyone!  This week I have the pleasure of being featured in my friend Miky’s Slow Living Blog.  Miky and I got to know each other through Instagram.  Her posts are always so thoughtful and lovely, you’ll find yourself wanting a cup of tea or coffee and curling up on the couch to read them! If you’d like to check out her blog and read a bit more about me, here you go!

In other news that’s not really news at all, we have already hit mid-November!  For me, this is just kiiiiind of mind-blowing.  This may have something to do with a certain someone turning 30 in February  (Yes, yours truly). Maybe not.  Either way, with the end of the year approaching, I’ve started to reflect on 2017 as well as give thought to my goals and plans for 2018.

In February I’ll begin my studies in holistic nutrition at Baumann College.  I’ve been thinking about studying nutrition since our time in Ireland in 2014, and now that it’s about to become a reality I have so many ideas popping around in my head with what I would like to do!

Concerning the blog, there will be some exciting changes taking place for 2018!  I will not be writing as much these next two months in preparation for these cha-cha-changes, so expect maybe only one more new recipe until the new year!

And now on to the beet pasta sauce….

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If you have never blended an avocado before, you are in for a real treat.  The creamy texture you get from a blended avocado is incomparable to any other ingredient, except perhaps soaked cashews.  It may sound like I’m exaggerating, but it realllllly gets me going.  When you add an avocado to your smoothie or nice cream, a chia pudding, chocolate frosting, or as we find out here – in a pasta sauce – you get the texture you’re looking for without sacrificing the taste of the main flavor you’re hoping to highlight. In this case, it’s the beets.

When making a recipe that calls for fresh herbs, it’s always best to add in the herbs close to the end of the cooking time.  This will preserve more of the flavor.  However if you’re planning on adding in dried herbs or spices, adding them close to the beginning of the recipe is best.

I love adding roasted kale to this recipe, and it’s a very easy add-on. All you need to do is wash a few stalks of kale, rub some olive oil on them, and stick them on the pan with the roasted beets the last 4-5 minutes before the beets are done! Easy peasy.

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This recipe will be more than enough for 500g of pasta, be it spaghetti or a penne.  And talk about the color – kids will love it!  And, um, adults too….. wink wink 😉

If you make this dish, tag me #sproutingradiance !  I love seeing you do how you do.  Give me a holla @marypardoux on InstagramFacebook, or Pinterest!

Roasted Beet Pasta Sauce with Thyme 


  • 1 1/2 cups roasted beets, peeled and diced (about 3-4 beets), some will be leftover for topping
  • 1 small yellow onion, diced
  • 1 avocado
  • 1 tsp lemon juice
  • 1 tsp thyme
  • 1 TBSP olive oil
  • 1 cup reserved pasta water (a bit more for a thinner consistency)
  • 1-500g bag of pasta of choice (gluten-free if on a GF diet)
  • 2-3 stalks of kale (optional)
  • salt and pepper, to taste
  • optional toppings: sliced almonds, fresh thyme leaves


  1. Heat oven to 400F/204C.  Toss diced beets on a baking sheet with coconut oil and a dash of salt and pepper.  Roast in the oven for 30-40 minutes, until tender.  When they have about 5 minutes left, add the kale to the pan, if using (see directions above in post).
  2. Bring a pot of water with 1tsp salt for the pasta to boil.  Cook pasta as directed on package.
  3. While the beets are in the oven and the water is being brought to a boil, dice the onion.  Saute in a lightly oiled pan for 7-8 minutes until translucent.
  4. While the onions are sauteeing, add the avocado, lemon juice, thyme, oil, and 1tsp salt and pepper to a blender.  When the pasta is done, reserve 1 cup of the pasta water and add it with the other ingredients to the blender.
  5. When the beets are finished, add 1 1/2 cups to the blender along with the sauteed onion and blend all ingredients on high for 1-2 minutes, or until you reach a creamy texture.  If you like the sauce thinner, add in more pasta water.
  6. Mix the pasta and sauce together in the pot or pan.  You may not need all of the pasta sauce – your call! Top with sliced almonds, fresh thyme leaves, any leftover beets, and kale.

A (healthy) fat-filled smoothie bowl

A (healthy) fat-filled smoothie bowl

Super simple yet oh-so-delicious, this versatile smoothie bowl (V/GF) is chocked full of healthy fats!

In the Kitchen 101 Series

With every recipe I create, I love to share some behind-the-scenes cooking and nutritional info with the hope of getting you excited and informed about cooking and your health!  Here’s what we’re learning today:

Which fats are good for you and why?

How do I get my smoothie to have a super thick consistency (you know, like the kind you need to eat with a spoon), aka smoothie bowl?


I first made this smoothie this summer when the temps were high.  I know, I know, fall is already in full swing and the smoothie bowl cravings are at an (almost) all time low, what with the cold weather upon us.  BUT I had to share this smoothie bowl recipe before I forgot about it.  And, come on – who still doesn’t enjoy the occasional smoothie bowl/ice cream in winter?? I know I can’t be the only one…

This smoothie has coconut milk, avocado, and flax seeds in it.  Yes, a lot of fatty-filled foods – but they’re the GOOD kind.

Yes, there is such a thing as good fats.

Now, I’m not an expert on fats (at least not until I start my studies), and so I’m not going to get into a big debate between saturated and unsaturated fats today.  Even the “bad guys” (saturated fats) can sometimes be the “good guys”, as you’ll see below.

No, today we’re just going to focus mainly on UNSATURATED fats.

Okay, yes, we’ll call them the good guys.

These good guys can help lower cholesterol and lower your risk for heart disease.  There are two kinds of unsaturated fats: monounsaturated and polyunsaturated.

Polyunsaturated fats are required for normal body functions.  HOWEVER, your body cannot make them, therefore you need to get them from the food you eat.  These fats are required for blood clotting, muscle movement, and inflammation.

Let’s take a look at the kind of fats in MY smoothie:

Avocados: High in monosaturated fats.  Monosaturated fats fight heart disease, strengthens bones, and may even boost your mood!

Coconut milk: Contains lauric acid, a medium-chain fatty acid that is technically a saturated fat.  But don’t fear!  The fat found in coconut milk has been shown to build muscle, prevent fatigue, and improve heart health.  HOWEVER it’s best to limit your consumption to 1/4-1/2 cup at one sitting.

Flax seeds: High in omega-3 fatty acids, a type of polyunsaturated fat.  Omega-3’s help your cardiovascular health, lower inflammation, and boost your immunity.  Just a few things among many other benefits!


……Now, let’s switch gears a bit.

Have you ever seen those drool-worthy smoothie bowls and thought man, how do they get their smoothies to be so thick and creamy??

The trick is in the amount of liquid you add.

Seems kind of obvious now, doesn’t it?  But it’s actually a little bit trickier than it sounds.  Here’s what I like to do:  I add in all of my ingredients, and start blending to see if it will start coming together without any liquid.  If not, then I start with just ONE tablespoon of liquid (usually water, maybe a plant-based milk).  Start blending again, and if after 30-40 seconds it still hasn’t started coming together and you’ve already tried stopping to mix it with a spoon, add in another tablespoon of water.

Basically, just keep adding a tiny bit of water until it starts blending together.  DON’T add in a lot of water at once in the beginning.  Take it slowwwwww.

I like this smoothie because it’s very versatile – in place of the raspberries, you can add whatever berry you like.  In place of flax seeds, try adding chia seeds, which are also high in omega-3’s.

Don’t forget to tag me #sproutingradiance if you make any of my creations!  I love seeing you do how you do.  Give me a holla @marypardoux on Instagram, Facebook, or Pinterest!


A (healthy) fat-filled smoothie bowl


  • 1 /2 avocado
  • 1/2 cup coconut milk
  • 1 1/2 TBSP ground flax seed (or chia seeds)
  • 1 cup frozen raspberries (or berry of choice)
  • 1-2 TBSP water or plant-based milk, if needed
  • Optional toppings: frozen fruit, puffed grains, coconut flakes, nuts, seeds, nut butters, etc.


  1. Add all ingredients to the blender.  Blend on high for 1-2 minutes.  If the ingredients do not start coming together after 30-40 seconds, keep adding in 1 TBSP water until it starts blending together (though you should need no more than 2 TBSP, 1 should do the trick).
  2. Pour into bowls and add toppings!


apple and white bean soup with homemade sage croutons

apple and white bean soup with homemade sage croutons

Say hello to fall with this apple and white bean soup topped with homemade sage croutons!

In the Kitchen 101 Series

With every recipe I create, I love to share some behind-the-scenes cooking and nutritional info with the hope of getting you excited and informed about cooking and your health!  Here’s what we’re learning today:

What the heck is a roux and how to make one.


On Instagram I am collaborating with more than eighty other food bloggers to share a fall-ingredient recipe! (actually, I’m in two different fall-themed collaborations! Check out the other one here.) And if you haven’t guessed it already from the title, yes-it’s apples!

Apples always bring sweet recipes and memories to mind…apple strudel, apple picking, bobbing for apples as a kid (are kids still allowed to do that in schools?). And while I looooove desserts that feature apples, I wanted to try something savory.  And I landed on soup.

There are many delicious soup recipes out there that have apples in them, but they are usually in accompaniment to the main player such as squash or sweet potatoes.  I wanted to see if I could make a soup that featured apple as the main flavor, a soup that you knew off the bat that there was apple in it – but still keeping it a main dish and savory.

Enter white beans.

Apples and white beans.

And I can never leave my soup un-topped, so I thought some croutons would taste nice in there.

Sage-flavored croutons.

Nothing says fall like a creamy soup, so I decided that even though you end up blending the soup in the end, I wanted to make sure it stayed extra thick, enter the roux.

A roux is a technique used for thickening (mainly) soups and sauces.  Pronounced “roo”, it’s an equal combintion of fat (typically butter, but oil will do) and flour.  Basically you heat the pan, add the fat, then add the flour in, and then SLOWLY add in a liquid (broth or milk) and keep stirring, and I say slowly because otherwise the sauce or soup you are trying to create will not thicken as it is supposed to and you will get verrrrry frustrated because you missed out on the extra creaminess factor.


If you are deciding on using a dairy milk with a higher percentage of fat for your milk of choice, there may be no need in making the roux.  But since I don’t drink dairy milk I haven’t tried it, so if you do give it a shot without the roux, let me know how it turns out!

This soup really made me smile and put me in quite the fall food mood, and I hope it does for you too!

I love getting feedback and seeing your creations so please be sure to give me a holla on Instagram @marypardoux, facebook, or leave a comment below!

And while you’re in the fall mood, be sure to check out the blogs below (underneath the recipe) to see what everyone else has made!


Apple and white bean soup with sage croutons



  • 1 white onion, diced
  • 1 stalk celery, chopped
  • 2 cloves garlic, minced
  • 2 teaspoons chopped fresh sage
  • 2 cups cooked white beans (about 1 1/2 cans)
  • 1 cup milk of choice
  • 1 1/2 cups broth
  • 1/4 cup flour
  • 1 1/2 medium-sized apples of choice (I used Elster), 1/2 reserved for toppings


  • 2 tsp olive oil
  • 2-3 large sage leaves, chopped
  • 1 cup bread, torn or cut into small cubes



  1. Heat 2TBS oil in a large heavy-bottomed pot.  Add in the onion.
  2. After a few minutes add in the garlic, celery, and sage.  Season with salt and pepper and stir for about one minute.
  3. Start making the roux.  There should still be a bit of oil left with the veggies (if there’s not, add 1-2tsp extra).  Add in the 1/4 cup flour to coat the veggies.  Then slowly add in the 1 1/2 cups broth, stirring constantly until it is thickened.
  4. Add in the white beans, apples, and milk.  Bring to a near-boil and let simmer for 5-7 minutes.
  5. Working in batches, add the soup to a blender and mix until creamy.  You can also use an immersion blender and blend right in the pot.
  6. Serve into individual bowls, and top with chopped apple, sage leaves, and sage-flavored croutons (instructions below).


  1. Pre-heat oven to
  2. In a large bowl, coat the torn or cut bread cubes with the oil and season with the chopped sage, salt, and pepper, and spread out onto a baking tray.
  3. Bake in the oven for


Want more apple inspiration? Check out what everyone else made below!

Cloudy Kitchen’s Salted Caramel and Apple Babka

Square Meal Round Table’s Chai Spiced Tarte Tatin

The Wood and Spoon’s Maple Apple Cake

The Cooking of Joy’s Deep Fried Apple Dumplings with Miso Caramel Dipping Sauce

Pensive Foodie’s Mini Bacon Crusted Apple Pies

My Kitchen Love’s Bird’s Nest Caramel Apple Cake  

More Icing Than Cake’s Apple Butter Pretzels with Rosemary Cheddar Dip

Casey Joy Lister’s Waldorf Salad’s Twisted Sister

The Kitchen Sink’s Apple Cheddar Loaf

What Should I Make For’s Apple Puff Pastry Tarts

Jessie Sheehan Bakes’ Apple Fritters

Smart in the Kitchen’s Gluten Free Apple Cranberry Crisp

This Healthy Table’s Cardamom Apple Tart

Figs & Flour’s Apple Purple Potato Pizza

Something New for Dinner’s Savory Bread Pudding with Apples, Sausage, and Pecan

Always Eat Dessert’s Apple Spice Scones with Maple Bourbon Glaze

Rezel Kealoha’s Rose Poached Apples with Rosewater Reduction

The Soup Solution’s Fennel Sausage and and Apple Dressing (Stuffing)

Lemon Thyme and Ginger’s Smoky Maple Apple Dutch Baby

Gobble the Cook’s One Pan Pork Chops and Sausages with Apple

Hola Jalapeno’s Fluffy Apple Chili Biscuits

Salt and Wind’s Pomegranate Ginger Apple Cider Punch

What Annie’s Eating’s Butternut Squash/Apple Soup with Asiago and Sage Croutons

Flours in Your Hair’s Brown Butter Bourbon Apple Pie

Confetti Kitchen’s Kale Salad with Chicken and Apple

Salted Plains’ Gluten-Free Apple Crumb Cake

Easy and Delish’s Fun Candy Corn Apple Pops

This Mess is Ours’ Easy Baked Apple Custard

Butter Loves Company’s Gingerbread with Brandied Apples

Zestful Kitchen’s Puffed Apple Pancake

Sweet Pillar Food’s Apple Honey Brie

A Farmgirl’s Dabbles Peanut Butter Apple Cookies

Amee’s Savory Dish’s Peanut Butter Protein Dip

Especially Southern Dishes’ Apple Pie Egg Rolls

Pie Girl Bakes’ Salted Caramel Apple Pie

Cocoa and Salt’s Vegan Apple Stuffin’ Muffins

Saltnpepperhere’s Honey Apple Muffins

Worthy Pause’s Thanksgiving-in-Your-Mouth Paleo Stuffing

Baking The Goods’ Apple Cheddar and Thyme Scones

Smart in the Kitchen’s Gluten Free Apple Cranberry Crisp

Measuring Cups Optional’s Caramel Apple Upside Down Cake

Inspired by the Seasons’ Brussels Sprout & Apple Slaw

Sprouting Radiance’s White Bean and Apple Soup

Feed the Swimmer’s Apple Buckwheat Galette with Halva and Maple Tahini

It’s a Veg World After All’s Individual Microwave Apple Crisp

Farm and Coast Cookery’s Apple Cider Donut “French Toast”


a fall-flavored muesli recipe

a fall-flavored muesli recipe

homemade muesli with flavors of fall

In the Kitchen 101 Series

With every recipe I create, I love to share some behind-the-scenes cooking and nutritional info with the hope of getting you excited and informed about cooking and your health!  Here’s what we’re learning today:

the benefits of making your own muesli or granola vs store-bought

what is maca powder and why do I add it to my muesli

how to toast your muesli



I’ve had quite the love affair with muesli over the past few years.

When I first tried muesli, I thought I was eating oats that somebody mistakenly forgot to cook.  I have to admit, I wasn’t a big fan at first, and I definitely didn’t see what all the fuss was about this cereal in Europe.  I missed the familiar crunchy texture of granola and muesli seemed just a little too soggy for me.

I’m not sure what happened since now and five years ago, but I am proud to say that I am now a full-on muesli convert.  I have gotten in the habit of making a large batch to last me a week.  Sometimes I may buy my muesli at the store, but if I have the time, I like to make my own.  Why? A couple reasons.

I always prefer homemade to storebought muesli (or granola) because you have total control over what you want in your cereal.  If you are craving more protein in your diet, for example, then you can add in more nuts or seeds.  I also choose homemade because storebought usually has added sugars, a big NO-NO and in my muesli, the only sugar I’m adding is from dried fruits.

Each week I like to vary the recipe a little as to keep things interesting, and this past weekend I fall-flavored muesli.  Before I shell out the recipe, here are the basic guidelines to making your own personalized muesli:


How to make your own muesli step-by-step:

  1. Decide on your base
    • Start with some grains such as oats (most common), puffed grains, or toasted buckwheat groats
  2. Add in something crunchy
    • Chopped nuts such as cashews, alonds, pecans, or walnuts and seeds such as chia, hemp, sunflower, pumpkin, or sesame.
  3. Decide on your sweetner
    • Dried fruit. Apricots, apples, raisins, or dates. Coconut flakes lend a nice flavor, too.
  4. Give it an extra boost with some superfoods
    • bee pollen, maca powder, dark chocolate, cacao powder, carob powder
  5. Experiment with some spices.
    1. Think cinnamon, cloves, all spice, ginger, cardamom, nutmeg, etc.

Mix them all together and pour it in a jar with a tightly sealed lid.  For ingredient measurements, simply go with your gut/preferences or see recipe below for my basic measurement guidelines.

Tip: try adding in a spoon of nut or seed butter after you pour your bowl for some extra flavor and added protein!  Frozen or fresh fruit is always a good idea, too!

If you can’t seem to come around to muesli (believe me, my 2012 self feels you), you can always try sprinkling it over a smoothie bowl or in yogurt.

From the ingredients listed above, no matter what recipe batch I’m preparing, I always add in maca powder.  Maca powder comes from the maca root grown in high altitudes in Peru and contains a number of benefits including high magnesium and has a positive effect on hormonal balance and energy levels.  It’s worth noting that, like other adaptogens, you may need to consume maca for a number of weeks before starting to experience its full benefits.  I personally take around 1 tablespoon a day, and find that having it already added to my muesli makes it much more convenient-and I like the taste of it in my cereal!

If you’re still not on board with the muesli texture or it’s just not sweet enough, you could always try toasting your muesli….  

To do this, mix all your ingredients EXCEPT FOR the dried fruit in a large bowl.  Pour onto a baking sheet, and evenly distribute 1/4 cup maple syrup over the mixture.  Toast in the oven for 10-15 minutes at 375F/190C.  Shake the pan in between and keep an eye on it to prevent it from burning.  Take out of the oven and when it’s cooled off, mix in dried fruit, and pour into a sealable jar or glass container.

Have you tried muesli before?  Let me know if you’re a muesli nay or yay kind of girl or guy, and if so, what your favorite combos are!  I always love hearing about and seeing your creations so please leave a comment or tag me #sproutingradiance on Instagram @marypardoux !


Fall-flavored Muesli


  • 3 cups large rolled oats (GF or regular)
  • 1 cup puffed amaranth (a different grain or another cup of oats is fine, too)
  • 1/2 cup raisins
  • 1/2 cup dried apple
  • 1/4 cup sunflower seeds
  • 1/4 cup pumpkin seeds
  • 1/4 cup chia seeds
  • 1/3 cup bee pollen
  • 1-2 handfuls of chopped pecans
  • 1/2 tsp ginger
  • 1/2 tsp cardamom
  • 1 tsp cinnamon


  1. Mix all ingredients together in a large bowl.
  2. Pour into sealable container.  Keeps for a couple of weeks (but mine is always gone by the end of the first week!)
  3. To serve, eat alone with milk of choice or top on smoothies or smoothie bowls, or yogurt.