When it comes to breakfast it may be easier to reach for the cereal or a slice of toast, rather than look at preparing a meal like you would dinner. However, studies have shown that breakfast is one of the most important meals of the day. But how you break that fast can impact the rest of your day.
Having a refined carbohydrate cereal or toast, with little or no protein will send your blood sugar levels sky high. This will have you reaching for a snack before you’ve finished reading your morning emails! Why? When your blood sugar levels rise really fast, a huge amount of insulin is released to remove it, and bring you back into normal ranges. The body often over reacts and release too much insulin, resulting in low-blood sugar levels. Meaning we feel hungry!
Studies have also shown that if you have a breakfast high in protein (>11g) you are more likely to make better food choices when it comes to lunch.
This delicious nutty breakfast granola is high in protein (6g), low in carbs (5g of net carbs per serving) with no added sugar. It is also full of fibre (4g) and has high amounts of good fats from all those nuts and seeds. Even if you’re not following a keto, or even low-carb lifestyle, this Nutty Granola is a handy store cupboard essential. It only takes 10 minutes preparation (plus cooking time) and will last of 3 weeks in an air-tight jar.
Gut Nourishing Granola Recipe
Nutrition per serving: kcal – 286.7kcal; fat – 24.7g; protein – 6g; net carbs – 5g; fibre – 4.3g
Nutrition per serving (with Greek yogurt): kcal – 416.7kcal; fat – 34.7g; protein – 12.2g; net carb – 8g; fibre – 4.3g
Serving size: 40g
- 100 g pecans
- 80 g macadamia nuts
- 50 g Almonds
- 70 g unsweetened, finely shredded coconut
- 140 g sunflower seeds
- 50 g pumpkin seeds
- 40 g sesame seeds
- 1 tbsp turmeric
- 2 tsp vanilla extract
- 55 g almond flour (or ground almonds)
- 240 ml water
- 4 tbsp coconut oil
- 100 g flaxseed, freshly ground
Preheat the oven to 140°C.
Chop the nuts coarsely in a food processor or with a sharp knife. (I find most of the nuts easier to chop by hand, it leaves it nuttier rather than powdered!)
Add all the dry ingredients to a bowl, but not the flaxseed.
Melt the coconut oil, and add it in together with the water and the vanilla extract. Mix together.
Spread out on a baking sheet lined with parchment paper (I prefer using two to spread it in a thinner layer). Roast in the oven for 20 minutes. Be sure to set a timer. Nuts and seeds are heat sensitive and should not get burned.
Remove from the oven and stir the mixture, then return to the oven for about 20 minutes more. Check again. When the granola feels almost dry, turn off the heat, open the oven doors and let the granola cool in the residual heat of the cooling oven.
Once cooled, mix the ground flaxseed into the roasted nut mixture.
1 serving is 40g – be sure to weigh it as it is very easy to eat more!
Serve the granola with full-fat Greek yogurt for a carb count of 8g (if following Keto). You can always add a portion of raspberries to add some natural sweetness. 60g of raspberries will add 3g of net carbs.