Grain Free Granola - A simple + healthy home recipe
Those who have worked with me know that learning to eat in a low glycaemic way is the backbone of all my patient treatment plans.
“I always aim to first use food as Medicine”
Grain-Free homemade granola offers a wholesome nutrient dense alternative to traditional breakfast or store-bought options were, if your not careful with reading labels, a blend of the wrong ingredients will set you up for blood sugar spikes and wreak havoc with your hunger and inflammatory profile across the day.
Here are some science backed benefits :
Lower Glycaemic index foods : help to stabilize blood sugar and keep you fuller for longer reducing the risk of insulin spikes and crashes, less inflammatory and healthier metabolically.
Increasing healthy fats : Grains like chia, flax,sunflower and coconut oil are rich in healthy fats particularly unsaturated fats and are excellent for brain health and absorption of fat soluble vitamins A D E and K. .
High Plant based protein content : essential for energy, muscle repair, immune function, detoxification and stability of blood sugar swings and cravings.
Rich in fibre : Microbiome friendly as a dense prebiotic food which helps keeps you fuller for longer , supports detoxification and regulation of cholesterol reabsorption.
Gluten free : for those with sensitivity, so this is a great option for either those with Coeliac disease or avoiding gluten on a current elimination plan.
Rich in Micronutrients : Vitamins and minerals including Mg Zn Fe and Vit E all play essential roles in a healthy body, and resisting disease.
“Popular store bought granola blends can pack up to 39 grams of carbohydrates and 13 grams of sugar”
This is because they are often made with oats—which are often processed and can raise blood sugar by being digested quickly—and sweeteners, such as honey or maple such or other sugary ingredients like sweetened dried fruit. Even granolas that claim low sugar may be citing an unrealistically small “serving sizes”. This can start you day with a big glycaemic spike, trigger hunger sooner and again, inflammatory.
I love to know exactly how I’m fuelling my body, for me and for my whole family. Choosing the right ingredients, granola can be a delicious source of nutrients that support metabolic health and keep you feeling fuller for longer.
Homemade Grain-Free Granola
This metabolically healthy grain-free granola recipe requires minimal prep time and cook time. Use it to top a bowel of Greek yoghurt (or coconut yogurt for a dairy-free option) topped with low GI berries or drizzled with almond butter. Optional dried fruits if not on a weight reduction plan. Try always sulphide free for less histamine risk and sensitivity.
Ingredients
Serving = 6 servings
• ½ cup pecans chopped
• ½ cup walnuts chopped
• ¼ cup pumpkin seeds
• ¼ cup hemp hearts
• 2 tbsp flax seeds
• 2 tsp cinnamon
• 1 tsp cardamom
• ¼ tsp sea salt
• 1 tsp pure monkfruit sweetener
• ½ tsp ginger
• 2 tsp vanilla
• 1 tbsp coconut oil
• ½ tsp shave lemon rind
Method
• Preheat oven to 350.
• In a medium sized bowl, combine all the ingredients and mix well.
• Spread evenly on a parchment paper lined baking sheet.
• Bake for 5-7 minutes, until fragrant.
• Allow the granola to cool completely and then store in a jar or other airtight container.
