Low FODMAP Granola

Here’s an easy recipe for nutritious and crunchy granola that’s baked on a lower oven temperature to preserve the important oils in the nuts and seeds.

It’s low FODMAP, and delicious!

Ingredients:

• 4 cups Rolled Oats

• 1 1/2 cups Buckwheat

• 1 cup Sunflower Seeds

• 1/2 cup Ground Flax Seeds

• 1/2 cup Chia Seeds

• 1/2 cup Hemp Seeds

• 1 cup Chopped Walnuts

• 1 cup Chopped Almonds

• 1 teaspoon Sea Salt

• 3/4 cup Coconut Oil

Directions:

• Preheat oven to 200° fahrenheit

• Line two large baking sheets with parchment paper

• Carefully submerge a room temperature jar of coconut oil in a bowl of warm water until it has melted

• In a large mixing bowl, combine oats, buckwheat, sunflower, flax, chia, hemp, walnuts, almonds, and salt

• Add melted coconut oil to oat mix, stirring it thoroughly

• Divide the granola, mix evenly between the two lined baking sheets

• Bake for about 2 hours, stirring halfway, until granola turns light golden

• Let cool for 30 - 45 minutes, then store in an air-tight container

Notes:

This entire recipe is customizable, feel free to add to, or switch out any ingredient based on what you love or happen to already have on hand. The measurements don’t need to be exact, sometimes I like to add a little more of one item, and sometimes I happen not to have quite enough of another. It’s flexible just like life should be!

Make sure that whatever you choose to substitute, you stick with low FODMAP options such as hazelnut, macadamia, peanut, pecan, poppy, pumpkin, and sesame seeds.

The oil should come to liquid form by the time you are done mixing the rest of the ingredients. If you are in a colder climate you may want warm the jar by removing the lid and placing it in a few inches of water in a lightly simmering saucepan, or quickly microwave.

Make sure to stir the ingredients well, and don’t worry if the smaller items all fall to the bottom of the bowl. They will even out once they’re baked.

I use whole walnuts and almonds and chop them to a smaller, uneven size. Doing so on a paper towel makes it easier to pour into the bowl when done.

I slowly spoon out the granola mix back and forth a few times to get an even distribution between the two baking sheets.

When mixing the granola at the half way cooking point, I push it to the center and redistribute it evenly throughout the baking sheets.

The granola will slightly darken to a light golden tone when done.

Voila! Low FODMAP granola!

Easy breakfast thats packed with nutritious benefits. Add to your favorite lactose free, or dairy free milk/yogurt/kefir, and top with fresh fruit.