Low Sugar Chocolate Buckwheat Granola
Suitable for GLUTEN FREE diets
This Granola recipe is easy to prepare and is so delicious that you may want to eat it at other times of the day than at breakfast.
Buckwheat is an under-rated grain-like seed. It is related to rhubarb and sorrel. Buckwheat is rich in fibre which supports the digestion, has a low glycemic index and is a great source of energy-boosting B vitamins, plus minerals including manganese, magnesium, zinc, iron, and folate. On top of that, it is gluten-free.
This Granola will keep for a week at least in an air-tight container. Enjoy it with milk or natural yogurt and topped with fresh fruit or on its own as a snack.
- 150g rolled oat
- 100g raw buckwheat
- 50g coconut flakes
- 60g walnut, almond or hazelnut
- 20g chia seeds or other seeds of your choice (pumpkin, sesame, flaxseed)
- 1/4 teaspoon sea salt
- 2 tbsp brown rice syrup or honey
- 2 tbsp coconut oil
- 1/2 vanilla essence
- 3 tbsp cocoa powder
- Preheat oven to 175°C.
- In a large bowl mix oats, buckwheat, coconut flakes, and chia seeds. Roughly chop nuts and add them to the mix.
- In a small saucepan over a low heat, melt coconut oil. Add brown rice syrup or honey, vanilla, salt, and cocoa powder. Stir to combine until smooth.
- Pour the liquid ingredients over the dry ingredients and mix well.
- Spread mixture out in an even layer on a lined baking sheet and press firmly with the back of a spatula to ensure that the mixture is compact. Bake for 15-20 minutes. Remove from oven, flip granola in large chunks, and place back in the oven to bake for another 10 minutes, stirring every 3-4 minutes until toasted and fragrant. The dark colour of the granola makes it hard to tell if it is cooked or not, so go by smell or taste a nut.
Nutrition tips: Why it is important to eat breakfast (even a very small one)
It is so easy to skip breakfast. If you have a large dinner, you may not feel hungry in the morning. However, if you eat a filling breakfast, you will find that you may not feel like snacking during the day. This is a really effective way to manage weight and energy levels. Having breakfast prior to exercise can have a positive influence on some aspects of mood and results in a better appetite control after exercise particularly for women according to this study.
Other studies show that when kids skip breakfast, they can end up going for long periods of time without food and this period of semi-starvation can create a lot of physical, intellectual, and behavioural problems for them. So if you have a family, it is key for everyone to have at least a small breakfast. Aim for wholegrain cereals which have no added sugar. Including protein in your breakfast will keep you full for longer. Eggs are good options as well as smoothies with protein powders added in. I particularly recommend this one from Lifefood which does not contain any sugar.
If you are concerned about your eating habits and wish to get some help, feel free to contact me for a free chat. A personalised nutritional plan can help you choose the right food for you and will help you feel better and lighter.