Nourished U: Granola


Granola is a great all round option for breakfast. In the summer it can be consumed with some delicious creamy yoghurt and in the winter with warmed milk (and yoghurt too). It also makes a filling small portion snack if you get the hangries and are looking for a healthy option. This recipe version is gluten free, refined sugar free, and has no preservatives. I have also omitted the high sugar dried fruit ingredients you tend to find is included with many supermarket store granola products. Adding some low sugar berries and some hemp seeds can take this to another level of yumminess! Keep the granola in a glass airtight container for lasting freshness.


Why is it good?

This granola is nutrient dense with a high vitamin and mineral profile along with having a great quality fats, proteins and fibre profile.

  • The nuts, sunflower and pumpkin seeds are high in good quality monounsaturated fats. These fats form the backbone of the Mediterranean diet with health benefits including improving cholesterol levels, decreasing heart disease risk, regulating insulin levels and controlling blood sugars.

  • The chia and flax seeds are excellent sources of Omega 3 EPA and DHA fats. Did you know that omega fats are required for healthy brain and optimal cell membrane function with research reporting that they have a role in reducing heart disease and stroke risk, reducing symptoms of depression, attention deficit hyperactivity disorder (ADHD) and joint pain? It’s no wonder we are told to include these types of fat in our daily diet!

  • Coconut oil, a healthier saturated fat option, contains Lauric acid a medium-chain triglyceride (MCT), which is more easily absorbed by the body and purported to assist with weight loss. Coconut oil also provides anti inflammatory and anti-bacterial properties to the body.

Ingredients

  • 1 cup coconut flakes (can use shredded coconut here if you prefer)

  • 2 cups nuts, seeds, buckini’s - for ideas see the tips section below!

  • 2 tablespoons flax seeds

  • 1 teaspoon of good quality cinnamon (great for controlling sugar cravings)

  • 2 tablespoons chia seeds

  • 2 tablespoons of cacao nibs (optional, but a great source of magnesium)

  • Pinch of salt flakes

  • ⅓ cup virgin organic coconut oil or butter melted, (use ghee instead of butter if dairy intolerant. I often do half coconut oil, half butter)

  • For sweetness - use 2 tablespoons of Rice Malt Syrup or 1-2 tablespoons of Raw honey or Maple syrup

  • For extra flavour add in 1 teaspoon of vanilla powder (not vanilla extract) and/or 1 to 2 teaspoons of raw cacao (for a chocolate tasting granola)

You can find all of these ingredients at Graina located at Moonee Ponds Central.

How do I cook this?

  1. Preheat the oven to 150 degrees and line a large baking tray with baking paper.

  2. Combine all of the ingredients above into large bowl, mixing the coconut oil (or butter/ghee) and sweetener of choice through thoroughly.

  3. Spread the mixture out onto the tray and bake for approximately 20-25 minutes until golden.

  4. I like to take it out about halfway through and move the mixture around a bit.

  5. Depending on how dark or light or crunchy you like your granola you may wish to alter the cooking time slightly.

  6. Allow the mixture to cool completely before storing into a clean glass storage jar or container.

Tips


  • Nut and seed suggestions - almonds (raw, blanched or flaked but not salted or roasted), hazelnuts, walnuts, cashews and pecans. Seeds include sesame (black or white), pumpkin (some call them pepitas) or sunflower seeds.

  • If you are a lover of oats, you can replace 1/2 cup of the coconut flakes with oats. Note that unless you are using certified wheat free/gluten free oats, the addition of oats no longer makes this recipe gluten free!

  • Add ¼ to ⅓ cup of natural unsweetened cranberries or goji berries either prior to cooking or if you prefer, just mix these through as soon as the mixture comes out of the oven.

  • Buckini's are yummy crunchy morsels of buckwheat. Despite their name, they are not a wheat or grain, they are actually a fruit belonging to the Achene family of fruits which includes strawberries!

For more information about Nourished U and what they can offer you, click HERE


#NourishedU #recipe #granola #breakfast

5 views

BODYWISE MYOTHERAPHY & PILATES

125 Buckley Street, Essendon, VIC, 3040

  • Bodywise Facebook
  • Bodywise Instragram

 

  • Clinic hours (Essendon)
    • Monday         8am - 8pm
    • Tuesday         8am - 8pm
    • Wednesday   8am - 8pm
    • Thursday       8am - 8pm
    • Friday             8am - 6pm
    • Saturday        9am - 1pm
    • Sunday          CLOSED

Our clinic services the areas of Essendon, Moonee Ponds, Ascot Vale, Brunswick, Brunswick West, Maribyrnong, Strathmore, Niddrie, Keilor, Avondale Heights, Keilor Park, Airport West, Flemington, Pascoe Vale, Tullamarine, Essendon Fields.