Cinnamon Nut Sugar Free Granola – Feed Me Phoebe

If you're watching your blood sugar in the morning, this healthy sugar-free granola recipe uses nuts, seeds, vanilla, stevia, and cinnamon to pack in tons of flavor and texture, with no added sugar in the form of dried fruit or natural sweeteners . It's low FODMAP and makes a delicious full breakfast, including plain yogurt and berries.

I had a delicious breakfast recently (as I wax poetic in this post) Low FODMAP Breakfast Hash recipe).

Research on my work over the past 10 years small intestinal bacterial overgrowth symptoms, Hashimoto's natural remedies, and Low FODMAP diet, made me realize how important our blood sugar levels are in managing chronic disease. therefore, my new recipe On this topic!

Essentially, all roads balance blood sugar and keep our metabolism healthy and in order.Once I started down this path, all the research led to Start your day with less sugar.

The problem with the new “no added sugar” breakfast lifestyle is that we think of many of the traditional breakfast foods as sweet. But don't kid yourself: muffins are essentially breakfast cupcakes. Scones are biscuits. Sugar-coated cereal with mini marshmallows is no different than candy.

In the overall scheme of these options, granola is often considered a healthy alternative. Fun fact: In my first job out of college, I was once called a “crunchy granola” by coworkers at a fashion company due to my hippy eating habits and allergy to high heels.

But the truth is, I think very few store-bought granola is healthy enough to be eaten as anything other than a treat. That's because, if you turn the package over, you'll find that the sugar content rivals some of the worst sodas on the shelf.

So the only solution to truly enjoy delicious spiced oatmeal kebabs as a shelf-stable comfort food in the morning is to make your own homemade sugar-free granola!

How to Make Sugar-Free Cereal

Sugar-free granola is good for your gut

Most sugar-free granola recipes on the Internet are not truly sugar-free. They usually have dried fruit or natural sweeteners like maple syrup or honey to give them some sweetness. There is nothing wrong with this wish─I understand!

But these “natural” additives are loopholes in the “no added sugar” concept. And it does contain as much fructose as table sugar (if not more!). This means starting with these granola bars won't do your gut any good.

The most blood sugar neutral natural sweeteners are monk fruit and stevia. Since the latter is more common, I used it in this sugar-free granola recipe.

Liquid Stevia comes with a dropper, so a little goes a long way. Since sticky options like honey and maple syrup are typically what hold granola together, I replaced the binder with egg whites (vegan alternative below) and added the stevia directly to the wet ingredients, Make it evenly distributed. However, if you need a very sweet granola, know your taste buds and aim for the higher end of my range.

The carbs in whole oats are also further offset by making this granola rich in nuts and seeds, which are my favorite carb companions. As I explained, carb mate MY RECIPES CARBIVORE is an ingredient that adds fiber, protein and fat to your plateallowing carbohydrates to enter your bloodstream more slowly.

This sugar-free granola has a double nut-to-oat ratio (2:1).

Natural sweetener ideas for low-sugar cereal

If you don't want to go the stevia or monk fruit route, there are of course more traditional options to add sweetness while keeping your cereal low in sugar (as opposed to completely sugar-free!).

• 1 medium ripe banana: Mash it and stir with oat mixture. You need to bake for another 10 minutes until completely dry.
• 1-2 tablespoons honey or maple syrup: Compared to other granola recipes, this is still a fairly small amount, so if you need more sweetness, increase it, remembering that this urge needs to be balanced with other sources of fiber, protein, and fat.
• 1 medium apple: Chop and pre-bake for 10 minutes then toss with oat mixture. This is probably the closest to a no-sugar-added granola on this list, as apples (especially green apples) are pretty low in sugar.
• 1-2 tablespoons dried fruit: Believe it or not, this typically contains more fructose and sweetness than pure maple syrup! That's because we're talking about the sugar content of whole fruit compressed into a small package. Dried fruit often has added sugar in the form of juice concentrate (check your packaging!). In terms of flavor, your best choices are apricots (chopped), cranberries, or cherries. But remember, you're still far from sugar-free cereal.

How to enjoy this sugar-free granola

My favorite carb pairing for sugar-free granola is plain coconut yogurt. You'll notice that it has its own sweetness, so it enhances the shredded coconut and cinnamon flavors in the oat mixture. However, any full-fat, sugar-free yogurt will do!

Other toppings include: a spoonful of almond butter or peanut butter, chopped green apples, sliced ​​bananas, or to cut down on sugar, use fresh mixed berries.

If you're eating granola with milk, choose the full-fat variety. Choose nut milk instead of oat milk. When it comes to plant-based foods, make sure you choose ones with no added sugar.

Is this low FODMAP granola?

Almost every ingredient in this sugar-free granola is low FODMAP. Almonds are the only thing to watch out for. A safe serving size of almonds is 10 almonds per meal. Since there's only ½ cup in this recipe, just limit the serving size of the finished granola to about ½ to 3/4 cup (since the granola makes 4 servings).

To stretch the granola even further, add yogurt and blueberries to a plate or bowl.

Other low-sugar, gluten-free oatmeal recipes:

Keep reading for this delicious spiced sugar-free granola recipe!

With health and hedonism,

phoebe

Cinnamon Nut Sugar-Free Granola

If you're watching your blood sugar in the morning, this healthy sugar-free granola recipe uses nuts, seeds, vanilla, stevia, and cinnamon to pack in tons of flavor and texture, with no added sugar in the form of dried fruit or natural sweeteners . It's low in FODMAPs (½ cup serving) and makes a delicious full breakfast with plain yogurt and berries. To make this vegan granola, simply swap out the egg whites for flax eggs. You can omit all of that, but your granola won't stick into a thicker clump and will be more sprinkled with oats and nuts.

course breakfast, snacks

gourmet food American

diet Diabetic, gluten-free, low-fat, low-lactose, vegetarian

Keywords Breakfast, low FODMAP

Preparation time 10 Every minute Every minute

cooking time 30 Every minute Every minute

portion size 3 cup

raw material

• 1 Lots of egg whites or 1 tablespoon flaxseed meal + 2 tablespoons water
• 1 spoon Vanilla extract
• 15 – 20 Drops of Stevia
• 2 teaspoon cinnamon powder
• 1/2 teaspoon Salt
• 1 cup Gluten-free whole oatmeal
• 1/2 cup chopped walnuts or pecans or mix
• 1/2 cup Almonds slivered or chopped
• 1/2 cup chopped brazil nuts
• 1/2 cup Unsweetened finely grated coconut
• 2 spoon chia seeds

instruct

• Preheat oven to 325 degrees Fahrenheit. Line a rimmed baking sheet with baking paper.

• In a medium mixing bowl, whisk together the egg whites (or flax seeds and water) with the vanilla and stevia.

• Add cinnamon and salt and stir until smooth. Add oats, walnuts or pecans, almonds, Brazil nuts, coconut and chia seeds.

• Transfer granola mixture to prepared pan and spread into an even layer. Bake in the oven for 30 to 40 minutes, or until the sugar-free granola is lightly browned and dry. Check once at the 20 minute mark and if you see any parts turning dark brown, lower the oven temperature slightly.

• Remove from oven and allow granola to cool completely on pan. Break into large chunks and store in an airtight container for up to 2 weeks.

If you make it, tag @phoebelapine and #feedmephoebe – I’d love to see it!