Sugarfree orange-cinnamon-granola

Sugar plays a central role in the anti-inflammatory diet. But how can I easily eat sugar reduced? Many half-truths are circulating around this topic on the internet. In this post I will show you, what really matters and top it with a delicious and crispy recipe for the sugarfree orange-cinnamon-granola.

LOW-FRUCTOSE

 

LACTOSE-FREE

 

GLUTEN-FREE

 

LOW-FODMAP

 

Sugar plays a central role in the anti-inflammatory diet. But how can I easily eat sugar reduced? Many half-truths are circulating around this topic on the internet. In this post I will show you, what really matters and top it with a delicious and crispy recipe for the sugarfree orange-cinnamon-granola.

Sugar alternatives such as agave syrup, maple syrup or honey are advertised as “healthy” compared to white table sugar. The white sugar, however, is considered as poison. That sugar in high amounts is not healthy and can have a negative effect on our intestinal health, cardiovascular system, blood sugar and metabolism, can not be denied. But are the sugar alternatives really better?

One thing is certainly true, the sugar alternatives have no advantage over white sugar. The contents of minerals and vitamins, which are highlighted especially in honey, are negligible. Sweetening without sugar does not exist in this sense, only with so-called sweeteners (for example stevia, birch sugar). These are not natural, but chemically produced or isolated.

So basically keep this in mind: When sweetening, it depends on the amount, whether white sugar or sugar alternatives. Anyone who is eating rich in fiber, vegetable and cooks with plenty of vegetables will automatically eat less sugar too.

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Preparation in min: 40

 

U

Calories per serving: 330

 

Ingredients (for ca. 550 g):

  • 200 g oats, glutenfree

  • 200 g buckwheat flakes

  • 30 g chia seeds

  • 30 g linseed

  • 25 g pumpkin seeds

  • 70 g almonds

  • 30 g sunflower oil

  • 100 ml orange juice

  • 50 g egg white

  • 1 tspn cinnamon

Optional:

  • dried apricots
  • dried plums

Preparation:

  1. Lay out a baking paper on a baking tray. Preheat oven at 160 °C top / bottom heat.

  2. First, mix all dry ingredients thoroughly. Then stir in the liquid ingredients. The granola should be minimally and evenly moist.

  3. Spread on the prepared baking paper and bake in the oven for 25 to 30 minutes. Watch from the 20th minute, so that the granola does not burn.

  4. If you are not on a low-FODMAP, low-histamine or low-fructose diet, you can add dried fruits. Cut the dried fruit into small pieces in the meantime.

  5. Remove granola from the oven and allow to cool. Mix dried fruit and store in an airtight box or  glass. The granola lasts at least 3 weeks.

  6. You can serve granola with yoghurt and fresh fruit or simply enjoy it with a nut drink (for example an almond drink). Alternatively, you can snack it in the afternoon.

Bon Appetit!

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Hello, my name is Dominika!

I am a nutritionist and since few years I am specialized in the field of “intestinal health”. Enjoy browsing here!

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Frequently asked questions

I tried everything. But it is best not to eat at all. Do I take the strain off my gut?

In order to maintain an adequate supply of nutrients, to build up a rich microbiota as well as holistic health, a regular and symptom-oriented diet is necessary. The intestine and its great population need the right foods. Get a professional support along your way and always be patient. Exchange your ideas and wishes with your nutritionist. Or if you need some help, just don’t hesitate to contact me via the form.

I have no identified intolerances. Why do I still not tolerate fresh dairy products or fiber-rich foods?

Fresh dairy products contain higher levels of probiotics than usual, so they can briefly lead to lactose intolerance-like symptoms. The same is true for fiber-rich foods containing prebiotics. The intestine simply has to get used to the new population. Initially, you can relieve your stomach with a combination of vegetables and vegetable oils (such as linseed oil).

Cabbage, beans or fiber are bloating. Is there anything I can do against it?

A varied diet is important, including healthy fats. These relieve the intestine by ensuring that the food stays in the stomach for a longer time. Therefore always combine the meals with vegetable fats. But watch out – also the amount is important. Furthermore, frozen cabbage or beans are normally leading to less bloating.

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About me

 

Hello, my name is Dominika!

I am a nutritionist and since few years I am specialized in the field of “intestinal health”. Enjoy browsing here!

Follow me

 

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