I am currently still obsessed with granola and yoghurt for breakfast. I decided to tweak my usual granola recipe to include a greater variety of whole grains in this recipe, and remove the syrup completely; replacing it with a healthier sugar source. This low FODMAP granola is packed with fibre!
Researchers at the American gut project found that individuals eating 30 or more plant foods a week had greater diversity of gut bacteria when compared to those eating less than 10. This can provide numerous benefits such as reducing the risk of developing chronic diseases such as diabetes, and cardiovascular disease.
This recipe provides you with a whopping 8 plants! Add dried or fresh fruit when serving to bring up your plant score further.
Low FODMAP granola
Ingredients:
- 50g rolled oats (use gluten free if you have coeliac disease)
- 50g millet flakes
- 50g buckwheat flakes
- 30g chia seeds
- 30g ground flaxseeds
- 30g whole seeds e.g. pumpkin seeds
- 30mls oil
- 1 banana, mashed
- 100g nuts. Opt for low FODMAP nuts such as pecans, peanuts, walnuts
- 1 teaspoon vanilla essence
- 1/2 tsp salt
Optional:
You can modify it by adding the following:
- 1 tsp spices such as cinnamon, ginger, pumpkin spice
- safe portions of dried fruit such as cranberries
- 2 tsp orange zest and dark chocolate chips
Method:
- Mix together the oats, millet & buckwheat flakes, seeds, nuts, oil, mashed banana and vanilla essence. If using spices add approximately 1 teaspoon at this stage.
- Mix everything together and distribute evenly on a lined baking tray.
- Bake in a pre-heated oven at 120C for 1 hour. Mix the granola half way through.
- Leave your low FODMAP granola to cool completely and then store in an airtight container.
- Once cooled you can add in optional ingredients such as chocolate chips and dried fruit.
