A dermatologist shares a prescription that fights inflammation.
Today, I'm going to share my joyless recipe for paleo-vegetarian granola. I eat it every day, sprinkling on a bowl of fruit, yogurt and flax seeds.
This gluten-free granola is nutritionally dense, low in fat and low in glycemic. This means that it fights against inflammation, which leads to many health conditions and skin problems.
My granola ingredients give you:
- Vegetable protein;
- Fiber for intestinal health and for promoting healthy intestinal microbiome;
- Essential fatty acids, such as anti-inflammatory omega-3;
- Vitamins such as A, B, D and E;
- Minerals, including calcium for bones and zinc for acne, among others; and
- Large dose of antioxidants. also.
This is also delicious!
I mix a dry combination of nuts, seeds and coconut (optional) with a wet combination of butter and natural sweetener. I'll pop it in the oven and bake it until it is golden and not roasted. Mix and match what you put into your granola, based on what you like and what's in your pantry.
- Nuts: chopped or chopped almonds, pecans, hazelnuts (or walnuts);
- Seeds: buckwheat, sesame, chia, hemp, pumpkin or sunflower;
- Dried coconut (unsweetened) – the size depends on your taste;
- Coconut oil (or the oil of your choice, for example, the balance of the earth or rape, and not olive oil!);
- Maple syrup (honey if vegan is not a target or agave for an even lower glycemic index); and
- Salt to taste.
By choosing your own granola, you say: “No” for all the sugar commonly used in commercially produced granola. See when you will be in the store next time. You will see sugar cane at the top of the ingredients list. This makes most granolas higher glycemic (and, therefore, more pro-inflammatory) than this homemade granola!
Tips from my experience:
- To keep crispy and granola toast, I add nothing that contains moisture, such as raisins or other dried fruits.
- Another important tip is that when you buy seeds, look for ones that have been “germinated”. They may be more expensive, but germination involves soaking the seeds in water. This reduces the component in seeds called phytic acid. Phytic acid binds to certain nutrients, such as minerals, which makes them difficult to digest. Reducing phytic acid also helps your intestines digest the seeds better, so that you get all your benign food.
- Finally, whether you are buying sprouted or not, always check nuts and seeds for rancidity with the scent test!
My ratio of wet to dry ingredients is about 5-7 cups dry to ½ to 1 cup wet.
“Wet” includes a combination of oil and natural sweetener in about 1: 1 ratio. In the video and in the recipe below you will see a double batch, because granola is well preserved when stored in sealed jars. Once you have mastered the granola you love, I recommend doing a lot at once.
Dr. Bailey's Grain Free Paleo Vegan Granola
Makes about 14 cups
To prepare dry ingredients, mix them in a large bowl:
- About 5 cups buckwheat
- 5 cups each:
- pumpkin seeds
- sunflower seeds
- hemp seeds
- sliced almonds
- sliced pecan
- About 2 cups chopped coconut
- About ¾ cups each:
For the preparation of wet ingredients:
- 1 cup coconut oil
- 1 cup maple syrup
- Salt to your taste
Melt the coconut oil in the microwave or on the stove until it melts and do not mix in the maple syrup. Add salt to the wet mixture and mix well.
Stir the wet ingredients into a dry mix until fully mixed, and all the dry ingredients are slightly moist but not raw. (You will notice that I do not need all the “wet” ones that I have prepared!)
Place your mixture on a shallow baking dish and place a preheated oven into it at 325 degrees. Stir and turn often until golden brown. It takes about 30 minutes or so depending on your furnace, the weather and if the sheet is on the top or bottom shelf.
Watch out for things. This is granola-gold! Remove the sheets from the oven when they reach the desired toast according to your taste. Cool completely. Store in sealed cans.
I hope you enjoy this recipe!
Watch the video here, subscribe to the channel and let me know what you think!
about the author
Dr. Bailey Skin Care