Granola: That perfect, grab and go, sticky-sweet snack that everyone always loves.

Although handy as a quick snack, most granola recipes go overboard on the sugars and butter to make their granola tasty and stick together. A lot of granolas are also just higher in carbohydrates and fats and low on the protein and fibre in general which doesn’t help to fill your belly up!

What does this lead to?

Often a sugar crash and a feeling of hunger no more than 30 minutes later.

Check out this example:

Your
favourite chocolate granola for ½ a cup serving …

Calories: 340 Carbohydrates: 53g Fat: 12g Protein: 7g Fibre: 6g
1441398894195

 

So what can we do to pump up the nutrition in your favourite snack food? How about adding some healthy fats and fibre to keep you fuller longer, throw in some nuts to bump up that protein and crunch factor. Minimize that sugar count by adding some of my favourite fall spices (cinnamon and nutmeg) and stick to non-refined varieties!

Bringing down the added sugar and the overall carbohydrate load helped to make this treat much more balanced and the healthy dose of fats will leave you satisfied and not reaching for another snack soon after as a more traditional granola may.

Look at the difference in the nutrition in this recipe!

For approximately ½ cup Calories: 244 Carbohydrates: 13g Fat: 21g Protein 6g Fibre: 5g
Granola 4Granola 3Granola 1Granola 5

Pumpkin Paleo Granola

  • Servings: 6
  • Print

A delicious whole-food and lower-sugar granola that keeps you full for longer!

Ingredients

  • 2 cups mixed nuts (any kind)
  • 1 cup dried coconut
  • 2 tbsp chia seeds
  • 1 egg white
  • 2 tbsp water
  • 2 tbsp maple syrup
  • 2 tbsp coconut oil
  • 2 tbsp pureed pumpkin
  • 1 tsp cinnamon
  • 1 tsp nutmeg

Directions

  1. Preheat oven to 300°F.
  2. In a large bowl whisk together the egg white, water, maple syrup, coconut oil, pumpkin and spices.
  3. Place the nuts in a food processor and pulse until chopped to your desired sized. Be careful not to over process.
  4. Pour the nuts, coconut, and chia seeds into the egg mixture and toss to coat.
  5. Spread the mixture evenly onto a parchment lined baking sheet. Bake for 20-30 minutes stirring once or twice. Store in an airtight container.

Written by Nicole Osinga, RD, MAN, BASc

I'm a Registered Dietitian who works with clients in the Durham Region! I use evidence-based recommendations to help you achieve your nutrition goals. I have many hearty and delicious recipes to share! My office is in Courtice, ON. I regularly work with clients from Oshawa, Whitby, Ajax, Pickering, Newcastle, Bowmanville and Courtice.

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