homemade granola

There is an overwhelming selection of granola’s in any supermarket. However, many of them contain lots of added sugar, which is not what you want to start your day with. In an average granola package you will quickly find about 20 to 40 gr. of added sugar per 100 grams of serving.

The World Health Organization (WHO) in 2015 set the limit to 25 gr. of added sugar a day to prevent tooth decay, obesity and cardiovascular disease. Yet this is still on the higher end. A research study demonstrated that the effectiveness of neutrophils (one specific kind of immune cell which help to fight infection) decreased up to 50% two hours after eating added sugar, lasting up to 5 hours.

This homemade granola is gut-supportive due to the high fibre content. It has a rich and sweet taste without added sugar and is a good start of the day!

Ingredients:

4 cups of large oat flakes
1/2 cup of sunflower seeds
1/2 cup of pumpkin seeds
1/2 cup of walnuts
1 tbsp of cinnamon
1 tbsp of coconut flour
1 tbsp of raw cacao or carob powder
1/2 squeezed orange
Grated peel of 1 orange
4 tbsp of olive oil

Instructions:

Preheat oven to 150C degrees. Place all ingredients in a large bowl and mix together. Add olive oil to it and stir so that all flakes become coated with the oil. On a baking tray place a baking sheet and distribute mixture evenly.

Place in oven for 20 min. and then stir. Bake another 20 min. or until it looks golden brown. Remove from oven and let it cool down. Store in a glass jar and enjoy on some yogurt, chia pudding or a smoothie bowl.