Wholesome World Granola
Shop bought granola is so often laden with sugar.
Wholesome World Granola is gluten and dairy free, homemade granola recipe is one of my all time favourites, filled with nutty nutrition that you just can’t beat.
You can download the app to discover links and resources filled with insight into how this simple and versatile nutrition can benefit your health.
Why are nuts good for you?
Eating a handful of nuts daily can help us live longer but do make sure that they are in their natural form. Roasted, salted, covered in chocolate or yogurt reduces the health benefits and adds in extra unnecessary sugar.
Nuts are rich in heart-healthy polyunsaturated fats and monounsaturated fats, which lower “bad” cholesterol; this will ultimately affect your arteries, which have a very important job of carrying blood to your heart. If that job is made harder, the chances of a heart attack rapidly increase.
You can read about this more in-depth at the Healthline.
They are packed with fibre, protein, vitamins and minerals, including folate, vitamin E, potassium and magnesium making them little vessels of pure goodness.
TOP Healthiest Nuts
Brazil nuts are an excellent source of selenium which has been shown to be an important anti-cancer mineral. Just two to three Brazil nuts a day should supply you with your daily selenium requirement.
Hazelnuts are high in vitamin E, another important anti-cancer nutrient. They can improve cholesterol ratio’s and reduce the risk of heart disease. Download the app for a delicious Toasted Hazelnuts and Mushrooms on Toast recipe.
Walnuts are particularly rich in Omega 3 which makes them a wonderful inflammatory food. They have also been shown to increase your good HDL Cholesterol and reduce the bad, supporting healthy arteries. Download the app for a super quick treat recipe Simply Stuffed Dates.
Almonds are a top food for enhancing mood and have a beneficial effect on your gut bacteria. That could be the reason as the gut is intrinsically linked to the brain! Download WW app for a twist on on veggie soup with my wholesome Almond, Courgette and Parsnip Soup.
Wholesome World Granola | Recipe
This is a the perfect gluten and dairy free, homemade granola recipe to kick start your health journey. You can make it in bulk and store it for weeks. It’s full of nutty nutrition and a delicious healthy snack throughout the day.
NOTE* Check your oats are gluten free – pure oats are GF but most commercial oats are processed in facilities that also process wheat, barley, and rye and can be contaminated.
This recipe contains walnuts, which as well as being a natural anti-inflammatory, also have an insanely high vitamin C content, miles above obvious fruits like oranges.
Serves: 20
Time to create: 45 mins
Gluten Free, Dairy Free, Vegetarian, Vegan
INGREDIENTS
- 140ml Olive Oil
- 230g Runny Honey
- 230g *Oats (GF if needed)
- 85g Sesame Seeds
- 100g Sunflower Seeds
- 60g Chia Seeds
- 55g Coconut Flakes
- 50g Walnuts
- 45g Hazelnuts
- 100g Raisins
METHOD
- Heat the oven to 180C
- Place the oil and honey in a large mixing bowl, and stir.
- Stir in the oats, sesame, sunflower, pumpkin, chia seeds, coconut, walnuts and hazelnuts. Save only the raisins ’til later.
- Evenly divide the mix onto two baking trays and brown in the oven for 20-30 mins, checking every 5-10 mins, mixing well to get an even golden colour throughout.
- Remove from the oven and allow to cool.
- Once cooled add the raisins and mix through.
- Store in an airtight container to retain the lovely crunch.
NUTRITIONAL FACTS
| Servings | 20 |
| Amount Per Serving % Daily Value * | |
| calories | 348 |
| Total Fat | 24 g ( 37 % ) |
| – Saturated Fat | 4 g ( 22 % ) |
| – Monounsaturated Fat | 10 g |
| – Polyunsaturated Fat | 7 g |
| – Trans Fat | 0 g |
| – Cholesterol | 0 mg ( 0 % ) |
| Sodium | 6 mg ( 20 % ) |
| Potassium | 213 mg ( 6 % ) |
| Total Carbohydrate | 28 g ( 9 % ) |
| Dietary Fiber | 5 g ( 21 % ) |
| Sugars | 13 g |
| Protein | 8 g ( 16% ) |
| Vitamin A | 0 % |
| Vitamin C | 0 % |
| Calcium | 38 % |
| Iron | 0 % |
Additional extra’s…
You can be creative with your granola toppings, mine is usually laden with berries. Such a delicious wake up call in the morning.
Dark coloured berries such as blackberries, blueberries, black currants, raspberries, grapes, pomegranate seeds and strawberries provide many antioxidant benefits and can be extremely anti-inflammatory.
They are a good choice of fruit for a low carbohydrate diet due to their lower sugar content compared to other fruit.
Wholesome World provides digital access to healthy lifestyle information and medical research. Download the app here.
