Homemade Granola (Makes ~3 cups)

• 2 cups rolled oats

• ½ cup mixed nuts, roughly chopped

• ¼ cup seeds (pepitas, sunflower or sesame)

• 2 tablespoons olive oil

• 2 tablespoons honey

• ½ teaspoon ground cinnamon

• ¼ teaspoon ground cardamom

• Pinch of salt

Rockmelon Yoghurt Bowl (Serves 1)

• ¾ cup Greek yoghurt

• 1 cup ripe rockmelon, cut into wedges or cubes

• ¼ cup homemade granola

• A few fresh mint leaves, finely torn

• A few fresh basil leaves, finely torn

• Extra drizzle of honey if desired

1. Make the Granola

   Preheat oven to 170°C and line a baking tray.

2. Mix & coat
   Combine oats, nuts, seeds, cinnamon, cardamon and salt in a bowl. Add oil and honey, tossing well to lightly coat.

3. Bake to golden
   Spread evenly on the tray and bake for 20–25 minutes, stirring once, until golden and fragrant.

4. Cool for crunch
   Remove from oven and allow to cool completely on the tray, this is where the crunch happens. Store in an airtight jar.

5. Build the Breakfast Bowl

   Spoon yoghurt into your bowl and smooth it out gently. Arrange rockmelon over the yoghurt, scatter over homemade granola, add mint, basil and a light drizzle of honey.

Snapshot!

At 1599kJ per serve, this rockmelon and granola bowl sits in the light-to-moderate energy range, making it well suited to breakfast or a substantial snack. Carbohydrate comes in at 46g, largely from fruit and granola, providing readily available energy to start the day. While total sugars are 38g, these are predominantly naturally occurring sugars from rockmelon and Greek yoghurt rather than added sugars.

Protein sits at 13g, mainly from the Greek yoghurt, with small contributions from nuts and seeds in the granola. This helps give the bowl more staying power than fruit alone. Total fat is 15g, with 5g saturated fat, reflecting the combination of yoghurt, nuts and seeds. The remaining fats are mostly unsaturated (PUFA 2g & MUFA 6g), supporting flavour, mouthfeel and satisfaction.

With 4g fibre, this bowl supports digestion and fullness without feeling heavy, while sodium remains low at 156mg, keeping the dish aligned with heart and kidney aware eating patterns.

What it means on the plate

This is a cool, fresh and gently energising bowl.
Rockmelon brings hydration and natural sweetness, the Greek yoghurt anchors the plate with creaminess and protein, and the granola adds crunch, fats and carbohydrate structure. It’s a breakfast that feels light and refreshing, yet still balanced enough to avoid a quick energy crash

Food group balance → A simple balance of fruit, dairy and grains.

• Grains 0.5 serves (granola)

• Vegetables – a smidge from the herbs!

• Fruit 0.5 serves (rockmelon)

• Protein 0.2 (nuts and seeds)

• Dairy 1 serve (Greek yoghurt)

CWJ Takeaway

This bowl shows how foundational ingredients, used well, can do a lot of the work, natural sweetness, creamy protein and crunchy grains coming together for nourishment that feels easy, joyful and seasonal.