breakfast

Ginger Snap Granola

My medical herbalist recommend a seed breakfast to help reduce excess oestrogen (endometriosis being oestrogen-dominant), so here’s one way I get my seed quota! Granola is so easy to make and there are numerous flavour variations – I’m going to try a dark chocolate variation next! …Or maybe honey & almond, so many possibilies!

So why make your own?

Well, the two prominent ingredients in many supermarket granolas are wheat-based flakes (a common intolerance) and refined sugar (highly inflammatory and fuels Candida, a common yeast infection). 

Another commonly-found ingredient in granola and other cereals is palm oil, often labelled as “vegetable oil”. Palm oil is cheap to produce, hence why it’s widely used in processed foods, but unsustainable plantations are changing the face of our earth drastically. 

More on that here: Say No To Palm Oil

Plus, the seed and nut content is typically not much to write home about. I checked the labels of my supermarket granolas – we’re talking 3% seed content. 

So if you’re looking for nourishment, making your own granola is the way to go. It’s quick, easy and versatile (no picking out the bits you don’t like).

This DIY version contains:

  • 35% seeds
  • 30% nuts (15% whole nuts + 15% flaked)
  • 25% nutritious flakes 
  • 5% dried fruit
  • 5% additional ingredients: spices, coconut oil and natural sweetener (honey or date or maple syrup)

While a DIY granola may cost more to create than the store-bought counterpart, the nutrient-density is vastly different. With more nuts and seeds, you may find that you get filled up on less, which can help balance out the costs.

As granola is so easily customised, you can change it how you like to suit any dietary or budget needs – this recipe is just a guideline.

For example, you can increase, reduce, eliminate or swap out any of the ingredients – flakes, nuts, seeds, natural sweetener…

Recipe

Ginger Snap Granola

Portion: Makes 1kg, roughly 20 servings

Ingredients: 

 

  • 250g of gluten-free flakes (quinoa, buckwheat or uncontaminated oats)
  • 150g of soaked nuts (I used pecan)
  • 350g seeds (I used 150g of sunflower, 100g sesame seeds and 50g each of chia and pumpkin seeds)
  • 100g flaked almonds
  • 50g dried cranberries 
  • 50g coconut flakes
  • 3 tbsp date syrup or blackstrap mollasses
  • 2 tbsp ground ginger
  • 2 tbsp coconut oil
  • 1 tsp ground cinnamon
  • 1-3 tsp maca as desired
  • Couple pinches of ground cloves

Instructions:

  1. Set the oven to 130 degrees C. 
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  2. In a small pan, melt the coconut oil (2 tbsp) and add the date syrup (3 tbsp), mixing well. 
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  3. Measure out your flakes (250g), nuts (150g), seeds (350g), dried fruit (50g), flaked almonds (100g) and flaked coconut (50g) and tip into a large mixing bowl.
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  4. Sprinkle the spices over the top and work the mixture well, adding the coconut oil and date syrup as you go.
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  5. Spread the mixture over two baking trays and place them in the oven for 45 mins. If you can’t place both trays on one shelf, (ideally the middle shelf) use the top and middle shelf and swap the trays over after 25 mins.

    Serving suggestion: Add a dollop of coconut yoghurt/kefir or a glug of nut milk and top with fresh berries.

    Storing: Store in an airtight container in a cool, dark place. As this recipe contains whole nuts and seeds (as opposed to chopped), it will store well – likely longer than it will take you to eat your way through it. If you want to take an extra precaution, you can freeze it!

Health Notes

Swaps for Budget 

 

  • Oats are cheaper than pseudo grains – just remember that while oats are naturally gluten-free, they can be contaminated with gluten during processing, so choose gluten-free cert. oats if you wish to be gluten-free.
  • Mixed bag nuts can sometimes be more affordable than just almonds, or just pecans etc.
  • Lessen the nuts and increase the seeds.
  • Increase, reduce or eliminate the flakes.

Swaps for Sugar-Free 

 

  • You can omit the natural sweetener completely.
  • Make a little more of the spices – use the ground cloves to add warmth and depth and a tad extra cinnamon for flavour.
  • You can use fresh fruit or berries as a topping to sweeten (cooked apple would be nice!). The fibre in fruit helps to release the sugar more slowly. 

Swaps for Grain-Free

 

  • Use pseudo grains such as buckwheat and quinoa or ditch the flakes completely and up the nuts! In this instance, I’d recommend baking the granola as whole nuts and then when you go to eat a portion, give it a quick blast in the blender (on the grinder blend). This way, you get chopped nuts (easier to eat) but it stores better. 

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