Dermatologist Shares a Recipe that Fights Inflammation
Today, I'm going to share my grain-free paleo vegan granola recipe. I eat this every day sprinkled on a bowl of fruit, yogurt and ground flax seeds.
This granola is gluten-free, nutrient-dense, low fat and low glycemic. That means it fights inflammation that leads to many health conditions and skin problems.
My granola ingredients give you:
- Plant-based protein;
- Fiber for intestinal health, and to promote a healthy gut microbiome;
- Essential fatty acids such as anti-inflammatory omega 3's;
- Vitamins like A, B, D and E;
- Minerals including calcium for bones and zinc for acne, among others; and
- A great dose of antioxidants. too.
It’s also delicious!
I mix a dry combination of nuts, seeds and coconut (optional) with a wet combination of oil and a natural sweetener. I pop it in the oven and bake it until it’s golden and toasty. Mix and match what you put in your granola based on what you like and what’s in your pantry.
- Nuts: sliced or slivered almonds, pecan, hazelnut (or walnut) pieces;
- Seeds: buckwheat, sesame, chia, hemp, pumpkin or sunflower;
- Dried coconut (unsweetened) — size is based on your taste;
- Coconut oil (or oil of your choice like Earth Balance or canola – not olive oil!);
- Maple syrup (honey if vegan is not a goal, or agave for an even lower glycemic-index); and
- Salt to taste.
By making your own granola, you say, "No" to all the sugar normally used in commercially-produced granola. Take a look when you are in the store next time. You’ll see cane sugar right up at the top of the ingredient list. This makes most granolas higher glycemic (and thus, more pro-inflammatory) than this homemade granola!
Tips from my experience:
- To keep the granola crunchy and toasty, I don’t add anything that holds moisture, like raisins or other dried fruit.
- Another important tip is that when you are buying seeds, look for ones that have been "sprouted." They may be more expensive, but sprouting involves soaking the seeds in water. This reduces a component in seeds called phytic acid. Phytic acid binds to some nutrients, such as minerals, making them hard to absorb. Reducing phytic acid also helps your gut digest seeds better so you get all their nutritional goodness.
- Finally, whether you buy sprouted or not, always check nuts and seeds for rancidity with the sniff test!
My ratio of wet to dry ingredients is about 5-7 cups of dry to ½ to 1 cup of wet.
The "wet" includes a combination of oil and a natural sweetener in about a 1:1 ratio. In the video, and in the recipe below, you will see a double batch because the granola keeps well when stored in airtight jars. Once you have mastered making a granola you love, I recommend making a lot at once.
Dr. Bailey’s Grain Free Paleo Vegan Granola
Makes about 14 cups
To prepare the dry ingredients, mix together in a large bowl:
- About 5 cups of buckwheat
- 5 cup of each:
- pumpkin seeds
- sunflower seeds
- hemp seeds
- sliced almonds
- chopped pecans
- About 2 cups of shredded coconut
- About ¾ cup each:
- Sesame seeds
- Chia seeds
To prepare the wet ingredients:
- 1 cup coconut oil
- 1 cup of maple syrup
- Salt to your taste
Melt the coconut oil in a microwave or on the stove until it is just barely melted, and stir in the maple syrup. Add salt to the "wet" mixture and mix well.
Stir the wet ingredients into the dry mixture until well-blended and all the dry ingredients are slightly damp but not soggy. (You will notice I did not need all the "wet" that I prepared!)
Place your mixture on a shallow baking pan, and put in it a pre-heated oven at 325 degrees. Stir and turn often until golden brown. It takes about 30 minutes or so depending on your oven, the weather and if a sheet is on the top or the bottom shelf.
Keep an eye on things. This is granola-gold! Remove the sheets from the oven when they reach the desired toastiness for your taste. Cool entirely. Store in airtight jars.
I hope you enjoy this recipe!