Friday, September 11, 2020

Low Carb, Low Oxalate Maple Cinnamon Granola

Low Carb, Low Oxalate Maple Cinnamon Granola
Granola is the easiest thing to make! Simply mix all the ingredients together, spread onto a baking sheet and’s really that simple! I have other granola recipes on my blog but, now that I have to reduce the oxalate in my diet (due to reoccurring kidney stones), the nuts most often used to make granola are extremely high in oxalates and are no longer an option (almonds are the worst!). I love sprinkling granola on my homemade yogurt, eating it as a snack or even as breakfast cereal, so I was perplexed as to how I could still have granola without the oxalates...thus this recipe was born! Macadamia nuts are moderate oxalate, but when you divide the amount called for into 12 servings, you’re really getting very little. Pumpkin seeds, sunflower seeds and coconut are all low oxalate. The other trick is to use cinnamon extract, not ground cinnamon which is shockingly high in oxalate. The result is an excellent and delicious granola that I can feel good about eating!

Low Carb, Low Oxalate Maple Cinnamon Granola
Makes 12 servings (1/4 cup each)

1-1/2 cups unsweetened shredded coconut
1/3 cup pumpkin seeds (pepitas)
1/3 cup sunflower seeds
1/2 cup macadamia nuts, roughly chopped
1/4 cup flaxseed meal
1/2 teaspoon ground ginger
A pinch of salt
1 egg white
2-3 tablespoons granulated erythritol sweetener, to your taste
2 tablespoons sugar free maple syrup
1/2 teaspoon vanilla or pumpkin spice extract
3/4 teaspoon cinnamon extract, or to taste
2 tablespoons coconut oil, melted

1. Preheat the oven to 350 degrees F. Place all of the coconut, pumpkin seeds, sunflower seeds and macadamia nuts in a food processor and pulse until coarsely chopped and the mixture has the texture of oatmeal. Place the mixture into a large bowl and add the flaxseed meal, ginger and salt. Stir to combine.

2. In a separate small bowl, whisk together the egg white, sweetener, sugar free maple syrup and extracts until frothy. Add the coconut oil and whisk again to combine. 

3. Add the egg white mixture to the nut/coconut mixture and stir. Mix thoroughly, making sure all of the mixture is lightly coated. 

4. Pour the mixture onto a cookie sheet (lined with parchment paper for easier clean up) and spread into an even, thin layer. Bake for a total of 15-18 minutes, turning and lightly breaking up with a spatula after about 10-12 minutes. Continue baking, but watch carefully for the last 5-8 minutes because it can turn dark and burn quite quickly. It is ready when the granola is toasty brown in color. 

5. Remove from the oven and cool completely on the cookie sheet. The granola will crisp up as it cools. Break apart any larger chunks and store in an airtight container at room temperature for up to 2 weeks. 

Low Carb, Low Ox Granola
Nutritional Information per 1/4 cup serving: 177 calories, 5.1 g carbohydrate (2.8 g dietary fiber, 0.7 g sugars), 16.5 g total fat (9 g saturated fat, 0 g trans fat), 0 mg cholesterol, 18 mg sodium, 12 mg calcium, 70 mg potassium, 1 mg iron, 3.2 g protein. Net carbs per serving: 2.3 grams

Total Oxalate per serving is 3.71mg, Soluble oxalate is 2.03mg

Photos and recipe by Kathy Sheehan, copyright 2020
All rights reserved. Please do not duplicate without the author’s permission. 

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