Homemade granola: healthy and gut friendly recipe
Most granolas in the supermarket are full of added sugar and oils that don’t contribute to our gut health. Here I am showing you a very easy and healthy recipe to make your own granola. You can change or add ingredients as you like. For example, you can add some cacao powder, chocolate chips or coconut flakes to make it even tastier!
Ingredients (for two servings):
- 85 gr oats
- 15 gr walnuts/almonds
- 60 gr pumpkin, sunflower & chia seeds
- 30 gr goji berries and/or dried blueberries
- 2 tsp honey
- ½ tsp cinnamon
- Vanilla essence (optional)
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On a pan, first add the oats, walnuts and seeds (no oil needed). Stir for 2-4 minutes keeping an eye on it. Don’t let it burn! Then, add the berries, honey, cinnamon and vanilla. Keep stirring for a few more minutes until it gets a more brownish colour. That’s it!
I recommend to put some soy/coconut yoghurt on a bowl and add half of this homemade granola on top. Fresh fruit (blueberries, strawberries, kiwi, raspberries) can also be added. It is a great breakfast recipe that will provide you with many nutrients while keeping you full (due to the fiber, protein and healthy fats).
What Does This Recipe Give You In Terms Of Nutrition?
Total recipe: 912 calories (30 gr protein, 120 gr carbs and 40 gr fat, 27 gr fiber and 7 gr omega-3)
Oats: great source of dietary fiber, especially β-glucans, which has many nutritional properties. Also contains phytochemicals with strong antioxidant and anti-inflammatory effects.1 Oats have been shown to reduce blood lipid and sugar levels, therefore, recommended for diabetic people.2
Nuts: they contain fiber, healthy fats, vitamin E (almonds), Omega-3 fatty acids (walnuts), minerals and act as prebiotics. People on the Blue Zones eat a handful of nuts every day!
Seeds: provide healthy fats, minerals and vitamins, such as vitamin E (sunflower seeds) and vitamin K (chia seeds). Moreover, chia seeds contain high amounts of Omega-3 fatty acids.
Gobi berries/blueberries: loaded with antioxidants, vitamins A and C. Berries also help to improve insulin response and fight inflammation.3, 4
Honey: contain substances (flavonoids and polyphenols) which act as antioxidants and provide protective benefits for the treatment of several diseases.5 Honey also provides antibacterial, anti-inflammatory, antiviral and wound healing effects.6
Cinnamon: loaded with antioxidants, has anti-inflammatory and antibacterial properties. It will also help speed up your metabolism!7