Gut Healthy Granola

by Charul Mishra



Nutrition Information

Servings: 12 servings (about 3 cups of granola)


Serving size: ¼ cup granola

Calories: 270 calories

Protein: 10 grams

Fat: 13 grams

Carbs: 30 grams



Registered Dietitian Notes

Amaranth is a high-protein grain that is similar to quinoa. It has a complete amino-acid profile, which means it contains all nine of the essential amino acids. An essential amino acid is one that the body cannot produce on its own, but instead needs to be ingested from protein-dense foods. In addition to its anti-inflammatory and antioxidant properties, amaranth is a good source of fiber, protein, manganese, magnesium, phosphorus, and iron. It is also a gluten-free grain, making it suitable for people who are sensitive to gluten.

You can find amaranth online or in the health food section of the grocery store, often near the oats or with the grains. Although you can puff amaranth, it can take a lot of patience and it burns easily. See directions on how to puff amaranth below.



Ingredients

2 cups Puffed amaranth (or 1 cup unpuffed)

1 cup Rolled oats (optional)

¾ cup Pumpkin seeds

¾ cup Sunflower seeds

2 tablespoons Chia seeds

¾ cup Mixed nuts of your choice (almonds, walnuts, cashews, pecans), roughly chopped

¾ cup Raisins

1 tablespoon Coconut oil

1 tsp Cinnamon

1 tsp vanilla extract, alcohol-free

2 tablespoons Peanut butter or almond butter

1 tablespoon Unsweetened coconut flakes

1/3 cup Maple syrup/date syrup

Dry organic or unsprayed rose petals (optional for garnish)



Directions

  1. To puff amaranth (Skip this step if using store-bought puffed amaranth):
  • Choose a large 2-quart pot that has a lid. Heat the pot over medium-high heat. To check for appropriate heat, drizzle some water in the bottom of the pan. (When the pan is heated appropriately, the water droplets will flutter around.)
  • Start adding amaranth seed 1 tablespoon at a time. The seeds should be in a single layer and not overlapping. They will start popping immediately, so put the lid on the pot, and constantly shake the pot with the lid on to prevent the seeds from getting burned.
  • After this batch has puffed, remove it from the pan and repeat the puffing process 1 tablespoon at a time.
  1. Preheat the oven to 350 degrees.
  2. In a large bowl, combine puffed amaranth, coconut flakes, rolled oats, cinnamon, nuts, and seeds
  3. In a small bowl, mix unrefined coconut oil, date syrup/maple syrup, vanilla, and nut butter of your choice.
  4. Add the wet ingredients to the dry ingredients and mix well.
  5. Spread this mixture onto a baking sheet lined with a reusable silicone sheet or parchment paper.
  6. Bake for 15 minutes, stirring every five minutes.
  7. Remove the mixture from the oven. After the mixture has cooled, add ¾ cup raisins and dry rose petals (optional).



Serving Suggestion

This granola can be served with regular or nondairy yogurt. For a colorful finish, top yogurt and granola with fresh or frozen mixed berries and kiwis!



About Ixcela

Photo: Jessica Petrucci

Ixcela helps individuals measure and improve their internal wellness. Using a simple pinprick blood test, Ixcela measures key metabolites and then makes personalized recommendations to improve gut health through exercise, dietary habits, and supplements.