Crunchy Low Fodmap Granola

Breakfasts can get quite boring especially if you’re rushing in the mornings and don’t really have a lot of time to spend making your breakfast. I usually have porridge on a day to day basis but now that the weather is getting warmer I needed a change! So I made a huge box of crunchy low FODMAP granola. Perfect if you’re just looking for a change or simply want something quick in the morning. This granola is made of various wholegrains and seeds therefore is quite high in insoluble fibre. If you have an issue with insoluble fibre I would suggest skipping this recipe. Otherwise a 40g portion of this granola is safe  fodmap-wise. I’m going to share a basic recipe which you can add further ingredients to for variation. I like to have mine with some fresh strawberries and blueberries but you can add nuts, or dark chocolate curls or whatever picks your fancy. It’s also really good mixed in yoghurt.

granola.jpg

Ingredients:

  • 200g buckwheat groats
  • 150g oats (gf if you have coeliac disease or gluten intolerant)
  • 80g sunflower seeds
  • 80g pumpkin seeds
  • 30g oil such as coconut oil or sunflower oil
  • 2 tsp brown sugar
  • 1 tsp cinnamon (optional)
  • 25g flaxseeds/linseeds
  • 50g puffed rice  (read the labels as some brands contain honey)

Method:

  1. Preheat oven to 170C.
  2. Mix the buckwheat groats, oats, sunflower seeds, pumpkin seeds with the oil, sugar and cinnamon.
  3. Put in a baking tray and bake for 30 minutes. Mix it half way through for an even bake.
  4. Once cooled add the puffed rice and the flaxseeds.

granolab.jpg

Nutritional Information for a 40g portion:

177kcal, 23g carbohydrates, 5g protein, 8g fat and 3g fibre

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