Low GI Granola

Add fresh chopped fruit such as strawberries, blueberries and apple to granola as well as yogurt. I always recommend Irish Yogurts to my clients as many yogurts, while might appear healthy, can have a very high sugar content. They are widely available across the country in all good supermarkets.

1320313950_2

 

images (14)

Ingredients

  • 2 1/2 cups rolled oats (not instant)

Additions (Optional):

  • 1 tbsp. wheat germ (raw or toasted)
  • 1 tbsp. wheat bran
  • 1 tbsp. unsweetened coconut
  • 1 or 2 tsp. spice (cinnamon, ginger, nutmeg, etc.)
  • 2 tbsp. any seed, e.g. sesame, sunflower, pumpkin, flax
  • 1/4 cup any unsalted nut, e.g. walnuts, pecans, almonds, shelled pistachios, cashews, peanuts

Liquid Ingredients (Required):

  • 2 tbsp. vegetable oil
  • 4 tbsp. liquid sweetener (honey, maple syrup, rice syrup, molasses etc.)
  • 1/8 tsp. flavouring (vanilla extract, almond extract, lemon extract, etc.)

After-the-facts (Optional):

  • 1/4 cup any dried fruit, e.g. raisins or currants
  • chopped dates or figs
  • chopped dried apples, pears, peaches, pineapple, apricots
  • dried cherries, blueberries, cranberries

Cooking Instructions

1   Preheat oven to a slow 250°F.

2   Toss together oats, spices, and other additions (germ, bran, nuts, seeds, etc.) if using. (Don’t go overboard on the wheat bran or germ. They’ll absorb the oil and your oats won’t toast well.)

Note: Use an “Old Fashioned” thicker rolled oat, not instant oatmeal. I’ve made a fine granola with Old Fashioned Quaker Oats, but Quaker has a brand called Mother’s that provides a slightly thicker oat flake, which results in a chewier granola.

This is a basic recipe for granola. You can experiment with the limitless combinations of nuts, seeds, fruits, and tiny marshmallows in the shape of monster movie characters. Just remember that nuts and seeds are added prior to baking (for a nice toasted flavour!), while dried fruits are added after baking. Raisins are notorious for turning into swollen, burnt-tasting little nodules when baked.

Spices are discretional too. Add more or less depending on your taste. I like to add pinches of nutmeg, ginger, clove, allspice, cardamom, or dried lemon/orange zest. Be frugal with salt. Since there is very little liquid for salt to dissolve into, it will adhere to the exterior of the flakes and produce a pronounced salty taste, more like a pretzel. I’ve used as little as 1/8 tsp. with unappetizing results.

3   In a small bowl, microwave or gently heat on your stovetop the oil, honey, maple syrup, and vanilla until it’s thin and runny. Pour the warm mixture over the oats and blend very well.

Note: This is a good opportunity to try an unrefined oil – the baking temperature is low so smoking and oil deterioration from heat aren’t problems. Unrefined oils also pack flavour. Peanut or sesame oil work well. You can also reduce the amount of sweeteners. But save at least 2 tbsp. to help crispen and brown the oats.

4   Spread the uncooked granola evenly across a baking sheet. A 10 by 15 in. sheet works well for this recipe, but you’ll need something larger if you want to make more. Bake for 35 to 40 minutes or until just beginning to turn golden. Turn off the oven, leave the oven door slightly ajar, and let the granola toast, if more browning is desired, for another 5 or 10 minutes before removing.

5   Let the granola rest undisturbed in the pan until completely cooled, up to an hour. Break up and pour into a bowl, mix with dried fruits, and store in an airtight container in the refrigerator.

Cooking Well for Diabetes Courses

If you feel you could benefit from further help and assistance or are struggling with the whole concept of cooking for yourself or someone with diabetes, our Cooking Well for Diabetes Course may benefit you!!! This 4 week course provides you with all the tools, resources and aids needed to cook healthy, easily and conveniently for diabetes. All our courses are designed and facilitated by Helena Farrell RGN, MSc Diabetes, who combines medical knowledge, with a passion for healthy eating and cooking.

I can’t recommend these courses highly enough!

Jackie, Cork

Cooking Well for Diabetes is suitable for people with Type 1 & 2 Diabetes, Pre-Diabetes, families and carers of people with diabetes. All courses include a cookery demo with tasters, portion size measurement aids, a copy of the Low GI Diet Book and much much more. If you would like to speak to some of the participants who have benefitted from these courses, we would be more than happy to put you in contact with them.

All our courses are 4 weeks in duration, run 2 hours per week either on a week day evening or a Saturday. If you miss one week, we would be more than happy to facilitate your attendance on another course, so you don’t miss out on any of the course content.

Cost: €100 or pay as you go option of €25 per week. Discounts available (terms and conditions apply)

For further information please click here . Alternatively you can ring Helena on (086) 1739287 or email; hfarrell77@gmail.com

Leave a Reply

Your email address will not be published.