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Gluten-free Granola Recipes
Two protein packed granola recipes that will add a powerful punch to your morning meals, afternoon snacks, or just about anything else.
I rotate both of these granola recipes throughout the week and they never, ever get old! They are so versatile that I can add them to almost any meal or snack that they sound good to combine with, and when I'm in a pinch or hurry I've even grabbed a spoon and eaten them alone and they taste so good. I'm curious to see if they can be made into protein balls some day. You'll have to tell me what you think! Don't forget to tag #theANNIfeed in your posts so we can see, too!
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RECIPE: Oat & PB granola
Total Prep Time:
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INGREDIENTS
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INSTRUCTIONS
5 minutes
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1/2 cup natural peanut butter (creamy or crunchy will work)
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1 1/2 cup rolled oats
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2 Tablespoons Honey
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1 teaspoon cinnamon
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1 teaspoon vanilla
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1 pinch of sea salt
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1 Tablespoon chia seeds
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2 Tablespoons coconut milk or water
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1 scoop protein powder (most any flavor will work)
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Mix all ingredients together until blended evenly together and there are no particularly dry parts of the granola that has formed.
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Keep the granola in the fridge when not serving. Sprinkle on yogurt, smoothie bowls, eat plain, or serve however else is desired. Enjoy!
RECIPE: Chewy "Raw"nola
Adapted from www.theglowingfridge.com
Total Prep Time:
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INGREDIENTS
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INSTRUCTIONS
5 minutes
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1/2 cup Gluten free rolled oats
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1/4 cup unsweetened coconut (shredded, flaked, or some combination of the two)
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1/4 tsp cinnamon (Saigon preferable)
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8-10 Medjool dates, pitted OR 16-20 Deglet Noor dates, pitted
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Optional
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1/2 Tablespoon Coconut Sugar ​
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1/2 scoop protein powder, plant based preferable
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In a food processor, pulse or use the dough setting to combine the coconut, cinnamon, and sugar until evenly combined.
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Add the dates and pulse until the dates have been sufficiently chopped and the mixture begins to stick together. Usually the "dough" that forms will start to stick together so much that it will begin to form clumps and you'll want to stop it pretty soon after this point or it may become too much material for your blender to mix.
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If doubling the batch (you'll go through it quickly so I would recommend doing so), make each mixture in separate batches and then combine them in a bowl afterwards.
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Keep mixture in the fridge until ready to serve! It can be cut into small "cruton" sized pieces for smoothie bowls or the like, or you can even roll it out into a dough and use cookie cutters for fun shapes and sizes.
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Enjoy!
THE MAIN INGREDIENTS ​
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Oats
By nature, oats are gluten free because they contain a protein called avenin instead of gluten, both of which function similarly. However, oats can be processed in facilities that risk cross-contamination, so buying "gluten free oats" means that you are purchasing a product that has taken precaution(s) to prepare and process the oats on equipment that is not also used for gluten containing foods. Some with celiac disease can still have a adverse reaction to oats, so it is important to follow the instructions and advice of your medical practitioners and dietitian in this case (1). If you simply avoid gluten for other reasons, oats can serve as an excellent source of nutrients such as fiber and iron, and make an excellent alternative to flour in this recipe.
Chia Seeds
Chia seeds are believed to have been a staple as far back as the Aztec diet. Chia seeds have recently gained increasing attention as an excellent source of omega-3 fatty acid, which may be especially beneficial in combating heart disease. They also are an great source of fiber, and in addition contain protein and other important minerals (including iron, calcium, magnesium and zinc). Combined with water in this recipe, they act as the role of an egg substitute, making them not only a healthy addition but a vital part of the baking process as well (2).
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Peanut Butter
Peanut butter has long been debated as a source of nutrients. Essentially, in the proper amounts, made of the simplest ingredients, and of course as a component of an otherwise balanced diet, it is an excellent source of protein. It actually has its roots in the medical field since at one point it was advertised to patients missing teeth as a way to consume protein in the needed amounts. Beyond that it is relatively inexpensive and is a very versatile ingredient (3). Of course you should stay away from PB if you have an allergy or are on the sensitivity spectrum, but as long as you follow the recommended serving proportions and make sure to stay away from added or processed sugars (see this article for some sneaky names it might hide under), oils, or unnecessary salt content, PB can be an excellent addition or topping to any recipe.
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Coconut Sugar
While any sugar is still a sugar and over-consumption can lead to negative effects, coconut sugar is a great alternative to cane sugar because while the calories are the same, it is not usually refined or bleached like white sugar. Sometimes called coconut palm sugar, this sweetener imitates sugar but in it's organic form is natural and unrefined compared to most of its extensively processed counterparts. While not the most excellent way to consume vitamins and minerals, because coconut sugar comes from the blossoms of the plant, it naturally comes with some vitamins and minerals(4). Bottom line is, don't be eating it by the bucketful, but when it comes to sweeteners this one is a pretty sweet substitute.
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Honey
Visit our Food Index post on Honey to learn more. Click the link here!
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References
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https://celiac.org/about-the-foundation/featured-news/2014/12/oats-and-gfd/
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https://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/what-are-chia-seeds
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https://foodrevolution.org/blog/is-peanut-butter-good-for-you/
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https://theorganicdiabetic.org/2016/03/coconut-palm-sugar-and-blood-sugars/
