What if there was a way to fill your fuel tanks with a low GI (slow-burning), mouth-wateringly-good, convenient delight?

There is! It’s Fifi’s gRAWnola (the raw version of the popular favourite!)

When? Ideal for breakfast, snacks, a meal-on-the-go, dessert, or even to top-off a creamy-green smoothie.


Note * these ingredients help to keep the glycaemic index of your food lower – ‘GI’ means a healthier, slower energy release for you

*1 cup each of raw cashews, almonds, sunflower seeds, pumpkin seeds **, pre-soaked in filtered water overnight, drained just before use

5-6 medjool dates, pitted and pre-soaked overnight, in just enough filtered water to cover them, drained just before use, and if organic – keep this water separately

*2-3 tbsp raw cacao powder

*¼ tsp cinnamon

½ tsp ground sea salt

*1-2 tbsp coconut oil

Cashew with leaves

What to do

Place your nuts and seeds in the food processor and run until you create the consistency you want. (Larger or smaller pieces according to your preference.) add the dates at the end of your chopping.

Place this nut mix into a large mixing bowl, and fold in the cacao powder, salt and cinnamon.  Finally, fold in the coconut oil until it’s well mixed in.

Its ideal to use a dehydrator for the final step. Spread your mix evenly on the dehydrator teflex sheets, and dehydrate at 42 degrees Celsius (around 105 degrees Fahrenheit) until crispy. For best results with even drying, turn the trays occasionally.

No dehydrator handy? You can use your oven at a low heat.

If you can resist eating the whole lot immediately, place your gRAWnola in a sealed BPA-free container in the fridge. You can store in the freezer safely for a couple of months, and it makes a great topping for raw ice cream direct from the freezer!

  • Optional extras –
  1. For a tantalizing version – add 3 of 4 squares of finely chopped raw, dark chocolate to your mix (go for the dairy-free options, that are more than 70% cacao). Another option is a half cup of thin, dried coconut pieces.
  2. For some extra calcium and protein, thoroughly mix in a tablespoon of raw tahini (available from most good health stores)

*BONUS* Like the idea of making your own healthy, raw ice cream? Email me @ fi@fijamiesonfolland.com with ‘Raw Ice cream’ in your subject line.


Fi Jamieson-Folland D.O, is a Lifestyle Consultant, with over 20 years experience in Europe, Asia and New Zealand as a certified osteopath, PT, raw, vegan, gluten-free chef, educator, writer and health mentor. She lives in Auckland with her husband Chris, relishing an outdoor lifestyle and time with family and friends.

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