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FODMAP Free Granola

FODMAP Free Granola

FODMAP Free Granola
Author: 
Recipe type: Breakfast
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 6
 
You've heard about the health benefits of granola for years, but commercially available granola has a range of FODMAP triggers. What to do? Make your own!!

Whether you like your granola in a bowl with lactose free milk or on top of your favorite lactose free yogurt, you’re doing your body a favor by adding this cereal to your daily diet.
Ingredients
  • 3 cups gluten free steel cut oats
  • 1 cup slivered almonds
  • 1 cup walnuts, chopped *
  • ¾ cup shredded coconut **
  • ¼ cup turbinado or raw sugar
  • ½ cup caramelized sugar
  • ¼ cup vegetable oil
  • ¾ teaspoon salt
  • ¼ cup FODMAP Free Cranberry Sauce, optional
Instructions
  1. Make the FODMAP Free Cranberry Sauce.
  2. Preheat oven to 250 degrees F.
  3. In a large bowl, combine the oats, nuts, coconut (or almond meal) and turbinado sugar.
  4. In a separate bowl, combine the oil and salt.
  5. Combine both mixtures and set aside.
  6. Make the caramelized sugar. To make the caramelized sugar, heat a 10 inch heavy sauce pan over medium heat. Add ½ cup granulated sugar, 1 tablespoon water and a drop of lemon juice. Cook, stirring constantly with a wooden spoon or silicone spatula, until the sugar dissolves and the mixture just begins to simmer. After sugar dissolves and the syrup is simmering, cook for approximately 8 to 10 minutes, without stirring. Gently tilt the pan off the heat to distribute color evenly as sugar caramelizes, but do not stir. **
  7. Mix caramelized sugar immediately with the oats mixture and pour onto 2 baking sheets.
  8. Cook for 1 hour and 15 minutes, stirring every 15 minutes to achieve an even color.
  9. Remove from oven and transfer into a large bowl.
Notes
* This granola tastes fabulous with cashews, but many FODMAP dieters cannot tolerate them. Choose the nuts you can eat!


** Some FODMAP dieters have trouble with coconut. Replace the shredded coconut with coarsely ground almond meal.


*** Caramel hardens very quickly after it cools down. You need to be ready to use it immediately or it may be too stiff to mix.



OPTIONS:
The cranberry sauce gives the granola a zesty, fruity taste and cuts the bitterness from the oats and nuts. If you don't like cranberry sauce, you could use plain cooked cranberries, raspberries or blueberries -- bake them in the oven at 250 F. for 20-40 minutes to draw out the excess moisture.


To make FODMAP Free Peanut Butter Granola, leave out the Cranberry Sauce and add ½ cup FODMAP Free Peanut Butter to the oil and salt before mixing with the oats.

 

2 comments

  1. Charlie

    But I thought cashews were not done? They give me a hell of a pain :p

    1. LIVING FODMAP Free

      You are absolutely right. You can replace the cashews with walnuts or peanuts.

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