Page 77 - Healthy (March - April 2020)

FOOD
TIP
This keeps
in the freezer
for several
months.
Healthy homemade
granola

This crunchy cereal is full of toasted
nutty flavour. If you make it yourself, you
know it’s gluten-free and that it’s also
likely to be much lower in sugar than
most supermarket versions. Seeds,
nuts and unprocessed oats are
absorbed more slowly in the gut
as they are made of complex
carbohydrates containing lots of fibre.
• Dairy-free
• Gluten-free

340 calories per portion
Makes 12 servings
100g soft dates (about 15 large
dates), finely chopped
100g coconut oil, melted
(approximately 2 heaped tbsp
when cold/solid)
1 level tsp table salt
TIP
2 tsp vanilla essence
Try substituting the
1 egg white, to bind (or use 1-2 tbsp
yoghurt here for kefir,
water instead)
which has a delicious
200g jumbo gluten-free oats (or tartness and delivers
rolled oats) even more good probiotics
200g mixed seeds, such as to your microbiome.
sunflower, sesame and pumpkin, Add a drizzle of maple
and nuts, such as almonds, syrup if you find
cashews or pistachios kefir too sour.
80g ground flaxseeds
100g dried fruit, such as
cranberries, raisins or diced
apricots
1 Preheat the oven to 120ºC/100ºC fan/
gas mark ½. Blitz the dates, coconut oil,
salt, vanilla essence and egg white or
water in a food processor, or with a
hand blender, to form a rough paste.
2 Put the oats, seeds, nuts, ground
flaxseeds and dried fruit in a medium- Yoghurt with granola and diced pear
Words xxxxxxxxx Photographs xxxxxxxxxxxx wooden spoon. • Dairy-free option yoghurt (or non-dairy equivalent)
sized bowl and pour in the date mixture,
100g full-fat live Greek-style
Enjoy as breakfast or an easy pudding.
working it evenly into the oats with a
3 Scatter the mixture in a shallow,
2 tbsp Healthy homemade granola
medium-sized baking tray lined with
(see recipe, left)
• Gluten-free
greaseproof paper and bake for 25-30
Diced strawberries (optional)
440 calories per portion
minutes. Turn the oven off and leave
1 Place the diced pear in a jar or bowl.
the granola to crisp up for an hour or
Serves 1
2 Add the Greek-style or non-dairy
two, or even overnight, before breaking
1 small conference pear, skin on,
yoghurt and sprinkle the granola on top.
it up into small clusters. It can be stored
cored and diced
Add the diced strawberries, if using.
in an airtight jar for up to a month.
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