16 Feb good gut granola!
Most granolas in the supermarket are full of added sugar and oils that don’t contribute to our gut health! If you are serious about rebalancing your gut microbiome; then skipping the store-bought, over-processed, full of fillers and unnecessary ingredient cereals might be very beneficial.
Homemade granola can be a healthy, fiber-rich, omega-rich, mineral-rich and delicious treat! Definitely something you want to feed your gut microbes with.
Whipping up healthy oats in your kitchen is super easy, quick, and allows you to control the amount of sugar (if you choose to add any) and quality of ingredients, while also changing things up and adding in the flavors that you love.
Oats are one of the most convenient ways to add resistant starch to your diet and you know how our gut microbes love resistant fiber! They thrive in it! 3.5 ounces (100 grams) of cooked oatmeal flakes may contain around 3.6 grams of good fiber. Oats are also high in antioxidants and are a whole grain.
Be sure you are buying 100% pure whole rolled oats, nothing that says “instant” or “quick-cooking.” (Instant/quick-cooking oats = highly-processed/high-glycemic/highly-bad-for-you.
Feel free to mix and match with different combinations of flavors to create unique batches each time. Add a few tablespoons as a crunchy topping to your plant-based yogurt, smoothie, or enjoy it with a nut milk of your choice.
- 3 cups GF oats
- 1 cup nuts (walnuts, sliced almonds, pecans, hazelnuts, cashews). Nuts contain fiber, healthy fats, vitamin E (almonds), Omega-3 fatty acids (walnuts), minerals and the nuts act as a prebiotic.
- 1 cup seeds (pumpkin, sunflower) Seeds provide healthy fats, minerals and vitamins, such as vitamin E (sunflower seeds).
- 1 cup unsweetened and unsulfured dried fruits (goji berries, cranberries, blueberries and apricots). Dried fruits are loaded with antioxidants, vitamins A and C. Berries also can help to improve insulin response and fight inflammation.
- 1/2 cup shredded unsulfured coconuts (optional)
- 1/2 cup maple syrup
- 1 teaspoon of vanilla extract
- 2 teaspoons cinnamon. Cinnamon is loaded with antioxidants, has anti-inflammatory and antibacterial properties. It will also help speed up your metabolism!
- 1/2 pink salt
For OMEGA-RICH boost:
- 2 tablespoons hemp seeds
- 2 tablespoons chia seeds
- 2 tablespoons flax
- Preheat the oven to 325˚F.
- Line two baking sheets with parchment paper.
- Put oats, nuts and spices in a large bowl. Mix it together.
- Add maple syrup. Coat all ingredients in maple.
- Spread the mixture onto the baking sheets.
- Bake in the oven for 8-12 minutes. Stir every 5 minutes.
Since oven temperature might vary, check often as the granola can burn easily! It will taste like burnt popcorn if you overcook it! When evenly browned, remove the trays from the oven. Allow the granola to cool completely.
- Add dried fruits (You can also mix fruits into the mixture before baking, but dried fruit has very low water activity and it burns easily. Burnt dried fruit tastes very bitter.)
- Add OMEGA-RICH boost (Omegas are heat sensitive. It is better to add them after the baking process is completed.)
- Mix together
I like to store my granola in an airtight, glass container. Glass is the safest material for storing human food and it is environmentally appropriate. Homemade granola will last up to 6 months if stored properly.
This nourishing granola makes a quick breakfast, snack, pick-me-up or even dinner. Cheers to REAL FOOD!