Larissa’s Get-Up-And-Go Granola

I never had an appetite for breakfast until I started training for Ironman and found myself ravenous after grunty 3000m early morning swim squad sessions. When you’re training twice a day your breakfast often doubles as a recovery meal, so it’s really important to make sure it has a good balance of carbohydrates, fats and protein.

I’m not a fan of store-bought muesli and granola, as it often has too much sugar, not a lot of fibre, and unnecessarily contains wheat. As I have IBS, I’ve not been able to tolerate heavy options like bircher muesli and porridge. So I created my own granola recipe which packs a nutritional punch and provides slow release energy to replenish your reserves for those twice-a-day workouts. I sometimes eat this for an afternoon post-training recovery snack in the afternoon too when I know I’ll be having a late dinner, as it keeps me going for ages.

For a complete breakfast or recovery meal add ½ – 1 cup fruit and low-fat yogurt, milk, or dairy-free options. This will add extra carbohydrates and protein for optimal re-fuelling.

recipe

Makes about 12 serves of ½ cup (70gm)

Ingredients:

300gm jumbo oats

60gm slivered almonds

60gm sunflower/pumpkin seeds

60gm coconut flakes

60gm pecans/walnuts, roughly chopped

150gm cranberries or diced apricots

2 tbsp coconut or brown rice bran oil

3 tbsp smooth peanut butter

1/3 cup (80ml) maple syrup

2 tsp cinnamon

Method:

  1. Heat oven to 125’C fan bake
  2. Melt coconut oil with peanut butter and syrup over low heat, blending together until smooth – add oats and cinnamon and mix thoroughly so that the oats are well covered.
  3. Spread the oat mix out in a large tray and bake in oven for 25 minutes – stir it around every 5 minutes so that it bakes evenly throughout.
  4. Then add the nuts and seeds, mixing thoroughly into the oats.
  5. Bake a further 25 minutes – continue to stir frequently to avoid browning.
  6. Its ready when coconut is just beginning to turn light golden on the edges.
  7. Cool and store in the fridge to maintain freshness.

Nutrition values per ½ cup serve of granola (estimates):

Carb 32g, Protein 7g, Fat 18g

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