Nuts and Nibbles

The food and nutrition info you need (plus some just for fun).

2019’s Hot Breakfast Trend: Grain-Free Granola (with chickpeas!)

2019’s Hot Breakfast Trend: Grain-Free Granola (with chickpeas!)

Sometimes, the food world surprises me. I mean, you’d think chickpeas in grain-free granola would be weird, right? Wrong.

The newest hot breakfast trend of granola with chickpeas is actually both delicious and satisfying. Try a batch.

walnut halves in a pan

Walnuts, pecans, almonds, oh my!

But… will it work for my gut?

There are some considerations if you’re worried about some of the common gut irritants that might be found in grain-free granola.

  • Sugar: many commercial granolas sell because they are sweet like dessert
  • High FODMAPs: care must be taken to select mostly low FODMAPs nuts and seeds
  • Chickpeas: some granola use whole chickpeas and others use flour. This uses flour, in a moderate amount.
  • Fat: grain-free granolas are commonly made with coconut oil, which may or may not work well for you. I’ve chosen to create a recipe focused on monounsaturated fats by using olive oil.
  • Dried fruit: mine is made with fresh fruit but it does dry during the baking process.

What to do? Take control. DIY allows you to increase or decrease as your body suggests.

My version is barely sweetened, with just a tiny hint of maple, and clear notes of cranberry highlighting the richness of the nuts and seeds. The mixture of egg and chickpea flour make it thick enough to shape bars.

Zinger Chicky Nut-ola Recipe (Grain-free Granola)

  • 1 cup fresh cranberries
  • 2 cups low FODMAPs nuts (walnuts, pecans, macadamia nuts, etc)
  • 1 cup seeds (pumpkin seeds, sunflower seeds, etc)
  • 2/3 cup high FODMAPs nuts, chopped or sliced
  • 2/3 cup chickpea flour
  • 1 egg
  • 2 Tablespoons mild olive oil
  • 1 Tablespoon maple syrup (you may increase for a sweeter granola)
  • 4 teaspoons cinnamon
  • 1/2 teaspoon allspice
  • 1/2 teaspoon cloves

Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.

Chop the cranberries and low FODMAP nuts in a food processor until they form a coarse meal.

In a large bowl, mix the cranberry blend with the remaining ingredients. Spread over the parchment paper or shape into bars.

Bake for 10 minutes; flip, and decrease the temperature to 250 degrees. Bake for another 20 minutes. Cool, and package in an airtight container.

Low FODMAPs? Keep your portion small. Consider swapping the almonds out for a low FODMAP nut or seed.

Avoiding egg? Use 2 T of ground flaxseed with 3 T of water.

Disclaimer: Please note this blog is not a substitute for individual health advice, particularly if you are managing complex health conditions.  I recommend seeing your health care providers prior to making notable changes in your diet. 

My blog posts provide fun food tidbits and general health information based on the information I find at time of publishing.  All opinions are mine.  While I work to ensure each post is true and accurate, there may be errors or omissions.  Science, knowledge, and food products may also change over time.

all about food

Eat, Drink, and Be Merry!

Reader Q & A: Affordable Nuts

Reader Q & A: Affordable Nuts

A couple of days ago, I gave a presentation to group about the MIND diet to a local group.  One of the questions from the audience was about how to afford to eat nuts when you have a limited food budget.  To be honest, I didn’t have a great answer at that...

The Seven Spice Combinations You Need for Exciting Vegetables

The Seven Spice Combinations You Need for Exciting Vegetables

If you're bored of steamed vegetables, or yet another green salad, it's time to go abroad for some inspiration.  Each of these seven spice combinations for vegetables draws from a classic cuisine, from Aleppo to Mexico City. For the best results, use the freshest...

The Health Part

Nutrition for you

How to Get in Touch with Your Body in 5 Minutes

How to Get in Touch with Your Body in 5 Minutes

Just a few minutes a day can help you get in touch with your body.  Keep reading for two simple exercises that will help you learn to understand the signals your body sends you in just five minutes a day. The Purpose of Mindfulness in Nutrition How much of your day do...

What to Eat for Chronic Constipation

What to Eat for Chronic Constipation

So, what if you've tried the low FODMAPs diet?  What if you don't have IBS with diarrhea?  There are other options.  Today, let's look at another option for people who struggle with chronic constipation. Low Fiber Diet for IBS This diet goes against the classic...

Get in Touch

Send in your question for a Reader’s Choice blog post. Or- find out if I can help you with your needs.

(304) 377-9357

Binghamton, NY

By appointment only