Many people ask me recipes for people with diabetes And with that in mind, I created this healthy granola that doesn't contain oats and is sweetened with fruit.
It may seem strange to make a granola recipe without oats, but you can make one low carb granola with other even healthier flakes.
For this healthy low carb granola recipe I chose to mix the amaranth and quinoa flakes, two nutritious ingredients that are perfect for everyday use.
HEALTHY OAT-FREE GRANOLA
It is difficult to find a granola without oats, as this is the most common ingredient and serves as the base of the recipe.
However, to make the healthy granola recipe even healthier, you can use amaranth flakes and quinoa flakes.
THE The texture and size of these flakes are different from oat flakes, both are smaller and the amaranth flake is a little firmer.
Oats are certainly a very healthy food, but quinoa and amaranth are even more nutritious, see the benefits below:
- Amaranth: It is rich in fiber, protein, minerals such as iron, calcium and magnesium, and 7 essential amino acids (lysine, leucine, isoleucine, threonine, tryptophan, methionine, and valine.
- Quinoa: It is rich in fiber, protein, iron, zinc, magnesium and B vitamins (B3, B5, B6 and B9)
All of these nutrients add more health and nutrition to your diet and starting the day by consuming them will make you healthier every day.
But if you can't find amaranth or quinoa flakes, you can use oat flakes.
HEALTHY SUGAR-FREE GRANOLA
To sweeten this low carb granola recipe I chose to use dates and raisins, two naturally sweet fruits and very tasty.
Dates, although very sweet, have low glycemic index, that is, they do not cause spikes in blood sugar, meaning they are perfect for people with diabetes.
By choosing to sweeten your recipe with fruit you are adding more fiber which will help with satiety and good bowel function.
I must warn you that the recipe will not be as sweet as industrialized granolas, but reducing sugar intake is beneficial for everyone.
Furthermore, if you consume this healthy granola with fruits such as melon or papaya, you will notice that the sweetness is sufficient.
To reinforce, excess sugar is only harmful, it can be associated with obesity, type 2 diabetes, heart disease, cavities and inflammation.
If you want a sweeter flavor without adding sugar, you can add up to 1/3 cup of your favorite culinary sweetener.
SUBSTITUTIONS IN LOW CARB GRANOLA
I know we don't always have all the ingredients at home and we still want to make the recipe, so I'll list the possible substitutions below:
- Amaranth flakes and Quinoa flakes: Use fine or coarse rolled oats;
- Dates and Raisins: Use other dried fruits of your choice such as plums, apricots, cranberries, blueberries, etc.;
- Chia: Use flax seeds;
- Coconut oil: Any other oil or melted butter;
- Walnuts and Brazil nuts: Any other oilseed or peanuts;
- Pumpkin and Sunflower Seeds: Use oilseeds or chopped peanuts;
- Peanut Butter: Use coconut butter, Click here to see the recipe!
HOMEMADE HEALTHY SUGAR-FREE GRANOLA
- Total Time: 50 minutes
- Yield: 30 37 gram servings 1x
- Diet: Diabetic
Description
This homemade granola is really healthy and nutritious, perfect to start your day off right.
Ingredients
SYRUP INGREDIENTS
- 5 seedless jumbo dates (110 g)
- 1/4 cup white raisins (40 g)
- 1/4 cup of hot water (60 ml)
- 1/3 cup melted coconut oil (80 ml)
- 1/4 cup peanut butter (70 g)
- 1 teaspoon vanilla essence + 1 teaspoon cinnamon powder + 1/2 teaspoon clove powder + pinch of nutmeg + pinch of salt (optional ingredients)
HOMEMADE GRANOLA INGREDIENTS
- 250 g amaranth flakes
- 250 g quinoa flakes
- 1/2 cup pumpkin seeds (80 g)
- 1/2 cup sunflower seeds (80 g)
- 1/2 cup nuts (75 g)
- 1/2 brazil nut cup (75 g)
- 1/3 cup chia seeds (50 g)
Instructions
- Start by hydrating the dates and raisins with hot water and melted coconut oil, let it sit until you notice that the fruit is softer.
- Place the hydrated fruits in a blender or hand blender cup to process along with the peanut butter and aromatic ingredients. Process until you obtain uniform paste.
- In a large bowl, mix all the dry ingredients for the granola and add the fruit paste with oil and peanut butter on top.
- Mix well with a spoon until you notice that the fruit paste is well spread throughout the ingredients.
- Preheat oven to 160ºC (low oven).
- Spread the granola on a large baking sheet. 30 x 40 cm and bake in a heated oven 160ºC for 15 minutes.
- After this time, remove the granola from the oven, stir with a spatula and then return to the oven for another 10 minutes.
- After this time, remove the granola from the oven, stir again and return to the oven. 10 minutes into the oven.
- Let the granola cool in the oven so it becomes nice and crunchy.
- Store in a tightly sealed jar for up to 3 months.
Notes
- If you can't find amaranth and quinoa flakes, you can use oats or even make a mixture of these ingredients.
- It is important to store healthy granola in a tightly sealed jar so that it maintains its crunchiness.
- Prep Time: 15 minutes
- Cook Time: 35
- Category: Breakfast
- Method: Roasted
- Cuisine: Low Carb
Nutrition
- Serving Size: 30 servings of 37 grams
- Calories: 179
- Sugar: 3.8 g
- Sodium: 6.8 mg
- Fat: 11.2 g
- Saturated Fat: 3.6 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 16.6 g
- Fiber: 2.4 g
- Protein: 4.8 g
- Cholesterol: 0 mg
SEE OTHER HEALTHY RECIPES FOR EVERYDAY LIFE
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I hope you enjoyed this chocolate birthday cake recipe and that you make it often at home!
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