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Seeded Rusks

In winter, there is nothing better than dipping a rusk in a warm cup of tea, coffee or hot chocolate. These rusks really pack a nutritional punch and are loaded with wholesome ingredients.

I recommend these bad boys for anyone who is struggling with constipation as the seeds together with the oats really turn the dial up on the fibre content.

Oats provide a fibre called beta glucan and are also high in vitamins and minerals such as manganese, phosphorus, copper, iron, selenium, magnesium and vitamin B1 – so amazing! They also offer a unique type of anti-oxidant which helps to protect against heart disease. Oats even help to lower blood sugar and cholesterol levels.

The seed mix can be made up of pumpkin seeds, sunflowers seeds, sesame seeds and linseed (or any seeds really). These are a great source of polyunsaturated fats as well as minerals such as selenium, zinc, copper, manganese and magnesium.

Cinnamon and ginger are wonderfully warm and aromatic herbs which offer great anti-inflammatory, anti-bacterial and sugar-controlling properties.

These rusks are low GI, meaning diabetic patients or those watching their sugar intake can enjoy one or two with their tea too.

Make a batch and place it in an air-tight jar or Tupperware for some extra winter snacking goodies.


1¼ cups breakfast seed mix
½ cup almond flour
1 cup coconut flour
1 cup rolled oats
½ cup roughly chopped pecans
½ cup desiccated coconut
3 tablespoons psyllium husk
1 cup water
⅓ cup milk
¾ cup low fat yogurt
3 tablespoon honey
1 teaspoon vanilla extract
2 eggs
½ teaspoon bicarb of soda
½ teaspoon baking powder
3 teaspoon cinnamon
2 teaspoon ground ginger



1 Pre-heat the oven to 160oC.
2 In a large mixing bowl place, all the dry ingredients and mix them together.
3 Add all the remaining ingredients into the mixing bowl and start combining all the ingredients together with a spatula or fork.
4 The ingredients will start binding together and eventually you will need to use your hands, as if you were mixing dough, to ensure everything combines well.
5 Lightly grease and line a deep baking tray.
6 Transfer the rusk mixture to the center of the tray and, using the back of a spatula or your hand, start to flatten it out evenly and neatly. I find it useful to use a small rolling pin or jar to roll it out from the center outwards so that it creates a leveled surface, reaching all corner.
7 Place the tray into the oven and bake for approximately 40-50 minutes – they will be slightly golden.
8 Remove them from the oven and allow to cool slightly. Remove them from the baking tray and cut them into rectangular rusk size pieces. I find it easier to cut them when they are still slightly warm.
9 Place them onto a cooling rack that you can return to the oven, and turn down the oven to 100o
10 Bake the rusks for another 2 hours or until they feel crunchy and get that extra golden touch. If you want to ensure they become super crunchy, switch off your oven and leave them in for an extra 3-4 hours or even overnight.


All that’s left is to dunk it into your warm winter drink.

Nourish yourself to the sunrise.

Cooked with love,
Sunrise by HM

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