Healthy Granola (low-FODMAP)

Vegan, DF, RSF

*Can be GF if you use GF oats or a substitute like quinoa flakes.

A lot of the time with ‘Low-FODMAP’ diets you need to be aware of how much of certain foods you consume as certain nuts are limited to say 1/4 cup per day etc. Some foods trigger others with IBS, while other foods may not. Test out this recipe and see if it works for you and your gut.

Makes approximately 12 servings but this is just a guide.

Ingredients:

3 ½ cup rolled oats

¾  cup roughly chopped walnuts

1 tbsp cinnamon

½ tsp salt

½ cup almond butter (or peanut butter)

¼ cup melted olive oil (or coconut oil)

1/2 cup maple syrup (or honey, agave etc.)

2 tsp vanilla extract

Optional:

  • Add 2 -3 tbsp of you’re favourite protein powder (I added a vanilla coconut flavour but salted caramel would also be delicious) and add to the mixture at the end before pouring onto the baking tray to cook.

  • Could also add freeze dried raspberries once cooked and cooled.

Method:

  1. Preheat oven to 165C bake. Line a baking tray with baking paper or cover in oil.

  2. Mix the oats, walnuts, cinnamon and salt together in a large bowl.  

  3. In a small saucepan, melt the oil and peanut butter or almond butter together until combined. Remove from heat and add the maple syrup, and vanilla extract. 

  4. Pour the wet mixture over the oat mixture and stir until thoroughly combined.

  5. Dump the granola mixture onto the prepared tray in a single even layer.

  6. Bake for about 12 minutes, press the granola down (this helps create extra clumps) in the oven then bake for another 7 minutes or until golden brown (make sure to watch the granola so that it doesn’t get too dark). 

  7. Allow the granola to cool on the pan for about 45 minutes. This is how you get large clusters!