Citrus Granola

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For all of you already familiar with Granola, I´ve developed a slightly different recipe. It is gluten free, vegan and low FODMAP. It has a lot of goodness in it like oats, quinoa, flax seeds, banana chips, pecans, pumpkin seeds,… and a plus – tangerine!

Further Food Nutritionist Commentary:

Homemade granola is a simple, nutritious and delicious way to begin the day, to power up between meals, or to nourish you post-workout. Oats and quinoa are rich sources of complex carbohydrates, dietary fiber, and plant-based protein. Nuts and seeds also afford protein and fiber, as well as healthy unsaturated fats. The banana chips provide crunch, plus a hit of potassium and natural sweetness. And because granola keeps and travels well, you can make a big batch to enjoy for the week ahead -- whenever and wherever the desire strikes!

Notes: Keep sodium in check by purchasing raw (unroasted, unsalted) nuts and seeds. To cut down on sugar, eliminate the brown sugar entirely, and rely on sweetness from the maple syrup and banana chips.

By Heather Goesch, MPH, RDN, LDN

Citrus Granola

  • Prep Time:15 mins
  • Cook Time:40 mins
  • Servings: 8

Ingredients

2 cups/ 200 grams gluten free rolled oats
2 tablespoons/ 20 grams uncooked quinoa
2 tablespoons/ 20 grams flax seeds
1 cup/100 grams pecans
½ cup/ 75 grams pumpkin seeds
¾ cup/ 60 grams dried banana (30 banana chips)
zest of 2 small tangerines
1 teaspoon salt
½ teaspoon cinnamon
¼ cup/ 70 milliliter maple syrup
2 tablespoons/ 30 grams brown sugar
¼ cup/ 60 milliliters melted coconut oil

Instructions

  1. Preheat oven to 300ºF/ 150ºC.
  2. Measure oats, quinoa, flax, pecans, pumpkin seeds, dried banana, tangerine zest, salt and cinnamon into a big bowl.
  3. Add the maple syrup, sugar and oil and stir until well blended.
  4. Spread out the mix on a large baking sheet lined with parchment paper.
  5. Bake for 40 minutes or until the oats are golden brown and fragrant, and gently stir with a spatula every 10 minutes.
  6. Let the granola cool completely in the baking tray and store it in an airtight container for up to 2 weeks.*

*NOTES:
I suggest eating the granola with lactose free yogurt or vegetable milk and a fresh tangerine.

Low FODMAP: it is advisable to eat ⅛ of the granola per meal, as the allowed quantity of oats is ¼ cup (23 grams). Even if allowed, there is a lot of low fodmapers that find oats hard to digest so I advise you to test a smaller quantity first.

We are also limited to 10 (20 grams) banana chips and the recipe calls for 30 chips, so if you stick to the recommended serve of ⅛ you´ll be fine.

If you prefer you can add in the banana chips at the end, but I find it nice to cook them as well until light brown.

Preheat oven to 300ºF/ 150ºC. Measure oats, quinoa, flax, pecans, pumpkin seeds, dried banana, tangerine zest, salt and cinnamon into a big bowl. Add the maple syrup, sugar and oil and stir until well blended. Spread out the mix on a large baking sheet lined with parchment paper. Bake for 40 minutes or until the oats are golden brown and fragrant, and gently stir with a spatula every 10 minutes. Let the granola cool completely in the baking tray and store it in an airtight container for up to 2 weeks.* *NOTES: I suggest eating the granola with lactose free yogurt or vegetable milk and a fresh tangerine. Low FODMAP: it is advisable to eat ⅛ of the granola per meal, as the allowed quantity of oats is ¼ cup (23 grams). Even if allowed, there is a lot of low fodmapers that find oats hard to digest so I advise you to test a smaller quantity first. We are also limited to 10 (20 grams) banana chips and the recipe calls for 30 chips, so if you stick to the recommended serve of ⅛ you´ll be fine. If you prefer you can add in the banana chips at the end, but I find it nice to cook them as well until light brown.

Nutrition Information

Per Serving:  Calories: 391; Total Fat: 24g; Saturated Fat: 10g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 299mg; Potassium: 268mg; Carbohydrate: 40g; Fiber: 6g; Sugar: 12g; Protein: 7g

Nutrition Bonus:   Iron: 20%

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