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9.10.2019

Grain Free Pumpkin Granola

Cereals remain a breakfast staple for the majority of people, and whilst they vary greatly in terms of nutrition and sugar content, nevertheless, I often steer clients away from these in favour of other breakfast options.



Why?


When it comes to finding a balance between carbohydrates, fats and protein to help stabilise blood sugar levels (important for sustained energy and weight loss) - cereals tend to be skewed in favour of a heavy carbohydrate load.

Whilst granola can sit at the healthier end of the cereal scale with its added nuts and seeds (good sources of protein and healthy fats), most varieties tend to be high in sugar from syrups and/or dried fruit.

Some clients, especially those with autoimmune conditions, may also benefit from removing grains from their diet, and so an oat free alternative is ideal!

Pumpkin


This grain free granola tastes great on its own, with dairy free milk, kefir or live yoghurt.  As as a seasonal option I’ve made up a basic but delicious pumpkin smoothie to serve it with. 

Pumpkin is high in fibre, but low in starchy carbohydrate as well a great source of beta carotene. Beta carotene is an antioxidant that our bodies convert to vitamin A – a vital nutrient for our immune systems, skin health and eyesight.

Preparing and cooking fresh pumpkin is far too much effort for a breakfast food in my opinion and so tinned puree is a much more convenient option! But don’t worry - it still retains much of the beta carotene content.



Grain Free Pumpkin Granola


This makes a big batch of granola that will keep for a week. The pumpkin mix is best made for individual servings.


Ingredients


Granola:

  • 150g pumpkin seeds
  • 150g sunflower seeds
  • 100g almonds
  • 100g cashews and/or pecans
  • 100g unsweetened coconut flakes
  • 2 tsp cinnamon
  • 1 tbs flax seeds
  • 1 tbs chia seeds
  • 6 tbs melted coconut oil
  • 3 tbs Coconut Sugar*

*For a ketogenic diet, you could substitute a natural sweetener, such as stevia or erythritol


Pumpkin Smoothie (per serving):

  • ¼ cup pumpkin puree
  • ¼ cup milk or non-dairy alternatives such as hemp, pea or coconut
  • ¼ tsp pumpkin spice (see below)
  • ½ tsp coconut sugar or natural sweetener (optional)


Pumpkin Spice (there will be leftovers to store):

  • 4 tsp cinnamon
  • 1 tsp ground ginger
  • 1 tsp ground cloves
  • 1 tsp ground nutmeg

To Make:

  • Preheat the oven to 160 degrees
  • Line a large baking sheet with greaseproof paper.
  • Mix the nuts and seeds together in a large bowl.
  • Add the cinnamon, coconut sugar and coconut oil.
  • Mix well until evenly combined.
  • Spread the mixture onto the baking tray in an even layer.
  • Bake for 15 minutes then remove to mix again and return to bake for another 10 minutes.
  • Allow the mixture to cool and then store in an airtight container.



To Serve:

  • Mix the pumpkin milk ingredients together and serve over ½ cup of granola.

Enjoy!






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