orange hazelnut granola
orange hazelnut granola
- 1 cup fine oats
- 1/2 cup chopped hazelnuts
- 1/4 cup seeds (pumpkin, pepitas, sunflower, flax)
- 1/2 cup orange juice
- 2 table spoons coconut nectar (or maple syrup / honey)
- 1 tea spoon cinnamon
- 1 table spoon almond oil
- a hint of salt
- 1 table spoon coconut flour (why? read about the health benefits further below)
Add the oats, nuts and seeds to a bowl. In a pan melt the sweetener with the orange juice and oil, don't let it cook. Add the cinnamon and salt to the wet ingredients. Pour the mixture over the oats, nuts and seeds. Stir to combine. In the end add the coconut flour and stir again.
Spread the mixture evenly on a baking sheet and bake for around 30-40 minutes on lower heat (150°), churn ones in a while. Let the granola completely cool down before transferring to an air tight container.
health benefits coconut flour
I got into coconut flour while living in Los Angeles. Why? Because first of all I like it's taste a lot (even though I'm actually not a huge lover of coconut itself). And: it offers many benefits, much different from wheat flour (which I try to avoid & did ban from our pantry).
High in finer
With 5 grams of finer / table spoon, coconut flour has far more of this indigestible carbohydrate than whole-grain flour, this has 0.8 gram / tablespoon, or white flour, which has just 0.2 gram / tablespoon. Much of this finer is the insoluble type, which adds bulk to your stool, helps you feel full, deters constipation and enhances colon health. Add coconut flour to help you reach the recommended 25 to 38 grams of fiber daily.
Moderate effect on blood sugar
Due to the high-fiber content, coconut flour doesn't spike your blood sugar as quickly as grain-based flours. A study published in the "British Journal of Nutrition" in 2003 found that substituting coconut flour for some of the wheat flour in traditional baked goods lowers the glycemic index -- the measure of a food's impact on blood sugar -- of the finished product. This moderate blood-sugar effect could be a positive for diabetics who need to carefully control their blood sugar.
Higher protein and healthy fats
Coconut flour also contains a significant amount of protein, especially when compared to wheat flour. A 100-gram serving of coconut flour has 19 grams of protein while wheat flour has just 10. Although this protein doesn't contain all the essential amino acids, it does contribute to your total daily protein intake to help with cell repair and growth. Coconut flour also contains about 9 grams of healthy fats per 100 grams. Although these fats are mostly saturated, they're a type called medium-chain triglycerides, which digest easily; provide instant energy; offer antiviral, antimicrobial and antifungal properties; and may boost your metabolism.