Good for you Granola

Published October 26, 2022 by Dr. Stephanie Gray,DC

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Store bought granola is full of bad fats, refined carbohydrates and sugar. Many people think it’s a health food. It’s not. The good news is that healthy, mouth watering granola is so easy to make at home. My recipe contains good fats, no refined carbohydrates and no sugar. But I promise, it tastes delicious! Serve it on full fat greek yogurt or put it in a bowl like cereal and pour almond milk on top. Let’s make it today! 

The Nutritional Science Part…If You’re

Interested

I passionately recommend that people avoid or minimize oils made from soybeans, corn, rapeseed (used to make canola oil), cottonseed and safflower seeds. It’s not an easy thing to do, but may be one of the most important thing you can do for your health. These plant oils are pervasive in our society. If you buy anything in a package or eat in a restaurant, you are consuming seed oils.

Seed oils are a problem because they drive up free radicals and promote inflammation.

The problem with seed oils is a matter of biochemistry. Seed oils easily oxidize when exposed to heat, light and air. Oxidation increases free radical production. Free radicals cause damage.The body has systems to handle oxidation (antioxidants!) but overwhelm the system and the body will have a hard time keeping free radical levels down. The result is  increased damage to arteries (and other body parts) and high levels of inflammation. Seed oils are drivers of inflammation and the aging process.

Olive oil, avocado oil, coconut oil are more stable fats and therefore less reactive when exposed to heat, light, air.

What can you do to reduce seed oil intake?

Make food in your kitchen rather than eating factory made foods. Seed oils are cheap, which is why you will see them in packaged foods more often than olive oil or avocado oil. Read labels and be mindful of what you are eating! Eat less processed food and you will consume less seed oils.

Eat at home more often than you eat in a restaurant. French fries and other deep fried foods are cooked in seed oils, which are used over and over again. Eating at home makes it easier to have control over what you put in your body

Now that you know more about seed oils than you ever wanted to know, let’s get on with the recipe!

What do I need for this recipe?

• 1 cup walnuts
• 1 cup pecans
• 1 cup almonds
• 1 cup coconut
• 1/2 cup pumpkin seeds
• 1/2 cup sunflower seeds
• 1/4 cup coconut oil (melted)
• 1 tbsp monk fruit sweetener
• 1 tsp vanilla
• 1/4 tsp sea salt

How Do I Make Good For You Granola?

Key Ingredients and Substitutions:

• nuts– I used walnuts, pecans and almonds but really, any nut can be used as a substitution. Pistachios, hazelnuts, cashews, or macademian nuts will work.  The recipe will still work wonderfully.
• coconut oil – Coconut oil works best because of its high melting point, but I’ve used avocado oil successfully. Olive oil might burn in a 350 F oven. If you use olive oil, turn oven down to 285 F and watch your granola closely to make sure it is baking nicely.  
• cinnamon – cinnamon is a classic spice to use for granola but pumpking spice will work nicely too  

Tried this recipe? Mention @drstephanieskitchen or #drstephanieskitchen on social media