Granola

a truly sugar free granola made from nuts and seeds or your liking that you can enjoy without spiking your blood glucose levels!
truly sugar free granola

With the abundance of ‘high protein’ and ‘low sugar‘ granola that have hit the market, we tried out the top 3 widely available ones which looked best nutritionally. Unfortunately the results were very disappointing with a hardly anyone being able to achieve below target readings with them. If you are a member of our Facebook group, you can see the post and results here.

So after trying lots of different recipes and making some tweaks to fit with the GD UK 8 Golden Rules, I’ve made a high protein granola without any added sugar, without any honey, syrups or dates etc. and without porridge oats, that seem to be added into most store bought granola cereals and other recipes.

This recipe should have larger nut and seed pieces which are covered in a crispy slightly sweet crumb.  Perfect for topping a good GD yogurt, or eaten with gold top, or whole full fat dairy milk, almond or soya milk. The recipe makes enough to fill a large clip jar (Height 21cm Width 13cm Length 14cm). The granola is best kept in an airtight container or jar to keep it crisp. 

truly sugar free granola

Granola

a truly sugar free granola made from nuts and seeds or your liking that you can enjoy without spiking your blood glucose levels!
Prep Time: 10 minutes
Cook Time: 20 minutes
2 hours
Total Time: 2 hours 30 minutes
Course: Breakfast, Snacks
Cuisine: British
Diet: Diabetic, Gluten Free, Vegetarian
Keyword: cereal, granola, muesli
Free or Membership Recipe: Free Recipe
Nut Free Recipe: Contains Nuts
Servings: 20 servings
Calories: 185kcal
Author: Jo Paterson

Ingredients

  • 150 grams whole almonds
  • 100 grams hazelnuts
  • 100 grams pecans
  • 50 grams pumkin seeds
  • 50 grams sunflower seeds
  • 50 grams ground flaxseed
  • 30 grams unsweetened desiccated coconut
  • 2 medium egg whites
  • 60 grams butter or coconut oil (melted)
  • 6 tbsp Sukrin gold (brown sweetener) (or xylitol)
  • 1 tsp vanilla extract
  • 1 pinch sea salt (optional)

Instructions

  • Preheat the oven to 180°c (fan assisted)
  • Add the almonds to a food processor and 'pulse' in short bursts to break the nuts into smaller pieces *Please note, if you blitz the nuts too much you will end up will a finer meal that will not create the chunky granola texture. By adding the hardest nuts first followed by the softer nuts, this helps keep the nuts slightly more chunky instead of grinding down into a fine meal/flour
  • Add the hazelnuts and then the pecans following the same method
  • Remove the nuts from the food processor and place into a large mixing bowl.
  • Add all the seeds, desiccated coconut and sweetener and stir well to combine
  • Add the egg whites, melted but cooled butter and vanilla and mix through until the granola becomes a damp mixture and so that all ingredients are coated and combined
  • Line a shallow baking tray/cookie sheet with parchment paper. Tip the granola mix onto the tray and flatten out to the edges with a spoon ensuring the granola mix is no deeper than 1cm thick. If you cannot fit the mixture onto one tray, then divide it between two
  • Bake in the oven for 15-20 minutes or until the edges of the granola are browning
  • Remove the granola from the oven and leave it cool on the tray 1-2 hours. As the granola cools it should crisp
  • Use a spoon to break the granola into bite size pieces and decant into an airtight container or jar

Notes

This recipe can be adapted to use your favourite nuts and seeds. If possible, avoid using higher carb nuts such as cashews and avoid adding any dried fruits (especially raisins, sultanas and exotic higher carb fruits). You could tweak the recipe flavours to create a more coconutty version of this granola by adding more desiccated coconut and coconut chips, or unsweetened cocoa powder, cacao powder and some cacao nibs for a lower carb chocolate version too! Citrus zests will also work well with this recipe and a small helping of lower carb fruit such as berries, cherries, or kiwi should be tolerable too.
This recipe is self paired due to high protein and fat content of the nuts and seeds.
The best sweetener to use in this recipe is Sukrin Gold which is a brown sugar equivalent made from an erythritol and stevia blend. This product can be expensive to purchase and usually needs to be purchased online. It is worth comparing prices online as the price can vary dramatically.
 
Sukrin gold
If Sukrin Gold is too hard to obtain or out of your price range, try xylitol or erythritol instead. The brand of xylitol natural sweetener that I use and is most widely available in larger supermarkets is Total Sweet. To find a local stockist, please check this link. It is important to note that xylitol, although a natural sweetener, is highly toxic to dogs, so no sharing your GD treats with your furry friends!
Total Sweet xylitol natural sweetener packaging
 
Erythritol sweeteners are what I recommend using in this recipe if you struggle with IBS or gastric issues. Whilst xylitol is fine for most if eaten in small amounts, those who have any gastric conditions such as IBS may find that xylitol can trigger their symptoms.  The brand of regular powdered erythritol I use is NKD Living powdered erythritol. 
Artificial powdered sweeteners such as sucralose (like Splenda) or aspartame (like Canderel) can be used in this recipe but they may raise blood glucose levels and can leave a nasty bitter aftertaste.
For the best outcomes with this recipe it is best to use the ingredients recommended and in the quantities stated.

Nutrition

Calories: 185kcal | Carbohydrates: 5g | Protein: 5g | Fat: 17g | of which saturates: 4g | Fibre: 3g | of which sugars: 1g
Made this recipe?Take a pic & tag @gestational_diabetes_uk #JosGDRecipes on Instagram