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Testimony of the Day
“OK…I realize this might be a little premature but here goes…I laughed yesterday! That is one thing that I noticed and really missed…I never laughed! So sad! I don’t even have all my supplements yet…still waiting on one. Sleep is better…about to try two patches of melatonin you suggested.
I’m pleased with the changes I’m seeing! Thank you! Kaye”
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Healthy Keto Granola
2 cups chopped pecans
1/2 cup chopped walnuts
1/2 cup slivered almonds
1 cup sunflower seeds
1 3/4 cup vanilla whey or egg white protein
1/2 cup sesame seeds
1 1/4 cup coconut oil or pasture-fed butter
1/2 cup Swerve (or erythritol )
1 tsp stevia glycerite
1 tsp cinnamon
1/2 tsp Celtic sea salt
Preheat oven to 300 degrees F. In a large bowl, combine the nuts, seeds, vanilla whey protein powder, erythritol, stevia, cinnamon, and salt. Melt the coconut oil. Pour over the dry mixture.
Place the granola onto a large cookie sheet with edges. Place in the oven, and let it bake for 20-25 minutes or until golden brown Remove from oven and allow to cool before breaking into pieces. Store in an airtight container. Serve with unsweetened vanilla almond milk. Makes 48 servings (1/4 cup serving).
1. Add a tsp of Pumpkin Pie Spice or nutmeg.
2. Pina Colada Jay Robb protein and a tsp of coconut extract in place of vanilla.
3. Strawberry Jay Robb protein powder and a tsp of strawberry extract
Find different protein powder flavors and extracts HERE.
NUTRITIONAL COMPARISON (1/4 cup serving)
BareNaked Granola = 130 calories, 22 carbs, 2g fiber, 4g protein
“Healthified” Granola = 130 calories, 8g fat, 5.3g protein, 2.3 carbs, 0.9g fiber
TESTIMONY OF THE DAY
“Hello Craig, Maria, Kai and Micah!
My journey to a healthy sized body has been a long one. Always the fattest kid in grade school, high school, and college, my life was typically an unhappy one as a young adult.
I ate the standard American diet my whole life with bouts of diet struggles until I learned about 5 years ago that I was a sugar addict. My weight topped out at 260 lbs and at only 5’4” I was unhealthy to say the least.
Enter Maria, Craig and PSMF (protein sparing modified fasting)!
I feel better now at 71 than I have my whole life! I have energy & stamina that I never knew possible and cannot accurately express my gratitude! Thank you so much Maria and Craig Emmerich!” Janet
Most people I consult are doing keto totally wrong. Get fast results with the my Mind-blowing Keto School!
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thank you for this info! I would be very interested in looking into this study from the British medical Journal more, do you have a link to it?
About soaking the nuts… Do you have to let them dry out for a certain amount of time before you use/eat them? And do you have to soak them every time or just for this recipe?
I was wanting to try the Whey Crisps but the last couple ingredients trouble me…I thought corn starch and sucralose were bad?
I will look it up when I get to my office but for now check out the Weston A Price Foundation website for tons of information on this!
I want to try the Whey Crisps but the ingredients say it contains Corn Starch and Sucralose… those are no nos right? 🙂
To soak the nuts, place them in water and let sit overnight.
Thanks for all the great info on xylitol. I have used it a couple of times and like it. The animal lover in me just wants to alert people to the fact that xylitol can be very dangerous to pets. Just be aware and don’t share with your furry friends!
Thank you! Yes you are right. This is a problem for dogs who get into gum!
Yum! I have been wanting a good granola recipe. Thank you!
Yum! I have been wanting a good granola recipe. It makes for an easy breakfast.
Thank you for your kind words Heather!
What I never I understood is why most centenarians eat grain based diets and minimum amounts of meat. I was reading about Blue Zones the other time and I noticed it.
Please note that this is not a sarcastic question, since I follow a no grain diet as well. I was just wondering.
Actually anthropologists could tell what diets cultures were eating based on their bones. Egyptians ate a lot of grains and had high rates of disease.
Check out http://www.westonaprice.org
Also the grains of today no longer look like the grain of ancient times. Wheat now has 42 chromosomes where when Jesus ate bread it had 14 chromosomes.
I also recommend the book Wheat Belly.
I hope that helps!
Maria thank you very much!
You are amazing
I also wanted to mention that traditional cultures would soak their grains first (which decreases phytates). Sally Fallon writes a lot about this in her book: Nourishing Traditions.
When we met our boys in Ethiopia, that is how they make their grain-based products. It was very impressive how much time they spend on soaking and grinding their own flour. They also didn’t use glutenous flours, they use temph flour.
Really happy to find your blog! It’s amazing. I would love to make this recipe, but I’m just wondering if I could substitute something else for the xylitol honey? I was so excited about xylitol when I first heard about it that I bought a giant canister of it at Whole Foods (the birch tree kind, too) and it crashed my blood sugar severely within minutes. I tried it twice to be sure, and it is definitely out of the question for me. Anyway, just wondering what you could sub for that? Thanks!!
Bummer on the xylitol! But did you have it with a fat/protein. Fat and protein are essential to balance you blood sugar.
You could try Just Like Brown Sugar (with 1/3 cup water) and spread that all over the mixture.
Thanks so much for your reply. I will get the Just Like Brown Sugar (really can’t wait to try that!!) and give that a try. Yeah, I did eat the xylitol with fat and protein. I made almond flour cookies with butter. Total bust! But I am really looking forward to these recipes. Thank you!!! 🙂
As for Sucralose, I write about it in my book.
“Sucralose, also known as Splenda, is a newer sweetener on the market. It is most well known for its claim to be made from sugar. It is 600 times sweeter than table sugar. It provides basically no calories and is not totally absorbed. In 1999, it was given approval for use as an all-purpose sweetener. It is currently found in over 4,500 products, including foods that are cooked and baked. The FDA reviewed studies in human beings and animals and determined that sucralose does not cause reproductive or neurological risk to human beings.
The product Splenda is also not actually calorie-free. Sucralose does have calories, but because it is 600 times sweeter than sugar, very small amounts are needed to achieve the desired sweetness; but this is only when you use the true form (liquid sucralose). Splenda, however, is bulked-up so it can be used in place of sugar. The first two ingredients in Splenda are dextrose and maltodextrin, which are carbohydrates that are not free of calories. One cup of Splenda contains 96 calories and 32 grams of carbohydrates, which is substantial especially for those with diabetes but overlooked due to the label claiming that it’s a no calorie sweetener.
Splenda has also been found to inhibit zinc and iodine from being absorbed, which are essential for proper thyroid function. It is also linked to decreasing good gut-bacteria, which will increase Irritable Bowel Syndrome.”
so, am i to understand that the near microscopic use of Sucralose by itself is okay by you?
Sorry, I am not a fan of sucralose.
Sucralose is poison to me. A tiny bit gives me instant diarrhea and pain all over my body, kind of like I’ve been poisoned. Once ate an Atkins Candy bar, walked across the parking lot and my legs gave way, had to grab the bumper of a vehicle to keep from collapsing. Made it it home, crawled into bed in a dark room shivering. Now then, I’m no sissy, I’m a tough old gal and never had any known allergies. I avoid it like the plague.
I have everything to make this except the organic zero which I guess I will have to order. Would truvia work??
ORGANIC ZERO = Is produced from Organic Sugar Cane Juice, which is naturally fermented and crystallized to create Organic Erythritol. Erythritol is a naturally occurring sugar alcohol that is found in our bodies, as well as in many fruits, vegetables and even certain fermented foods. CALORIES = 0.2 cals/gram
SWEETNESS/CONVERSION = Zero is 70% as sweet as table sugar. But with zero calories and zero on the glycemic index, consumers can indulge with zero guilt
BENEFITS = same as erythritol and stevia. And baked goods made with Zero have longer “shelf lives” than those made with regular sugar.
UNDESIRED PROPERTIES = the molecular structure of Organic Zero prevents it from browning the way other sugars do.
I hope that helps! I fixed the recipe anyway:)
Absolutely loved this recipe!!!! I accidentally used 1/3 vs. 1/2 of erythritol and it was still great!
I made this yesterday…VERY good. I omitted the honey but added pumpkin seeds and coconut.
Thanks Penne! Glad you liked it. 🙂
I made this granola a few weeks ago and love it!! But I didn’t realize I needed to soak the nuts first. Overnight right? So do you just measure them all out and then soak? What about the seeds.. do they need to be soaked too? thanks Maria!
Yes, to get rid of phytates it is best to soak the nuts first.
Thanks Maria! I made this again today but this time I soaked the nuts first!! I love this recipe! Next up: Lemon Bars!! 🙂
is there a reason you use psyillium husk on like every bread?
Thank you! I would love to try your recipes but would like to know why you use it so much? Does it rise and act like a flour texture?
Yes, it rises and gives that texture that gluten normally would. 🙂
wow, great to know! thanks so much! running to go get that right now! cant wait! your food look sfreakingly amazing!
My daughter is allergic to nuts, what else can i use?
Nuts are kind of the base of granola. Have you tired my cereals? http://mariahealth.blogspot.com/search/label/cereal
Hi Maria, sorry to bug you again 🙂 I made this today (I did make it once when the recipe had psyllium in it). I had coconut oil pooling in my pan… That didn’t happen last time. I wonder if you dry your nuts after you soak them? perhaps mine were too wet and therefore required less coconut oil to bind them? I did strain the nuts but didn’t leave them out to dry or anything. I don’t mind too much that the cereal is greasy as I know it’s good fat. But it is not a good look… I’m just also wondering if you changed the quantity of oil from the previous version with psyllium husk (I never saved that version). I can’t help but think it would have soaked up the extra oil… any ideas? thanks 🙂
What kind of pan did you use? I use a wide cookie sheet with sides so I can spread it out in a thin layer. 🙂
I did the recipe exactly as you have it up there, and used a 11 x 14 cookie sheet with sides. My layer wasn’t exactly thin… Next time I will try to try to split it into two batches. Thanks!
This is sooooo good. I was wondering if coconut oil smells like coconut or if it is just kinda odorless. I bought some but was afraid to use it so I just went with the butter. Thank you again for the recipe.
Thank you! 🙂
I found it!!! 🙂 But did this used to have Psyillum Husk powder in it? I used to make this ALL the time…I swear I remember that…
It did. I changed it as this was a more consistent result for me. 🙂
I have a question on thenut soaking. Do you just drain them the next morning or do you dry them(lay them out on a towel?) before you make the granola. I would love to have granola to carry in the car!! so challenging, need something for traveling. I WILLNOT BUY JUNK FOOD! when we travel. so have to replace with something good. Smiles, Ruth
Good for you! Planning ahead is key. You can soak a big batch of nuts and then dry them well. Here is a site that has directions. 🙂
Thank you very much for the link. would you ever be willing to look at recipes that I have tried to healthfy?? Thanks,Ruth
I do sometimes, if I have some free time. Thanks! 🙂
Can I send my spiced pecan recipe to your contact e-mail or where??
I sent you a message. 🙂
I tried to make this last night and it burnt 🙁 I also added in some mulberries and realized I shouldn’t have because they burned easily, too. But not sure why the nuts burnt. Maybe my oven temp is off.
Could be. Maybe try a little less time cooking or a lower temp. 🙂
Thanks for sharing this recipe. I made this granola last night and it is delicious! I used to never eat granola when I was eating gluten b/c it is high in calories, sugar and carbs. I would have to eat an entire bag to feel satisfied. However, with this recipe I had a small serving and feel great.
My co-worker and I have been following your blog and recipes religiously. I have made about 10-15 of them. I have gone gluten and refined sugar free for over 3 weeks. I have never felt better. I am not doing this to lose weight because I am on the lean side, but to feel healthier overall. Thank you again. I never thought I would have the nerve or will power to give up grains. Now I don’t miss them at all b/c of your substitutes.
The ingredients have gotten expensive, but I feel its a worth while expense. I have more energy for spin class and yoga. I also feel like I am getting toned up faster than before.
That is awesome! Thank you Megan! 🙂
Hi, just made the granola! It looks good and smells great but I have a concern. it never got crispy and breakable. What could I have done wrong?
It should get crisp when it is fully cooled. 🙂
What is the consistency of the batter for this…I made it according to directions and spread it around loosely on cookie sheet…should i be pressing it down and should it be wet or kind of crumbly when still in the mixing bowl?
You can just press it down flat and then once it is fully cooled after cooking it should be nice and crumbly. 🙂
I love this recipe and I am so thankful to have something new in my diet for breakfast! I know that you know what I mean! My question is about the Jay Robb whey protein. I know from reading your blog this is the type you prefer for several reasons and one is that it contains no SOY. I have been trying to find the best price/quality and am wondering what you think about Tera’s Whey? It does contain SOY lecithin, but how do you tell if the amount is small enough to be negligible? Or, is there no amount that is OK? Thanks Maria!
From the ingredients I saw on the web it looks like an ok option. Thanks! 🙂
Magical Maria…this granola recipe is dyn-o-mite! We had been doing your earlier recipe and Mark kept saying it was “too crumbly.” But we took this out of the oven last night and it was like candy! I doubled up the walnuts and almonds, omitted the sesame seeds (but only because I didn’t have them on hand), and I used 1 big ‘ol block of KerryGold butter from Trader Joe’s. Oh. My. GAH! Bravo, lady. Nice, big chunks of granola and I LOVE the reduced baking time. 30 minutes was a dream vs. the other recipe was something like 50 minutes. Thanks!
Awe, thank you! 🙂
Hi Maria! Is it okay to use coconut sugar? Its low gi, only 10 cals per tsp and Ive heard great benefits?
Nope, sugar is sugar. 🙂
the pasture fed butter you recommend here is no longer available. Any more suggestions? thanks so much!
Whoa! 48 servings? I’m guessing that’s a typo.
If you make overnight oats, you can still eat your morning oatmeal and the acid is gone, so the vitamines will be taken into your body.
Enjoy your breakfast.
Yes, but the oats are still too inflammatory and too high in carbs for me. 🙂
Hi, Maria, I am new to this way of eating. I do enjoy sourdough, and have made it with only flour, water, and yeast–no dairy. Today I tossed my sourdough starter, but hope a sourdough can be made with alternate flours such as almond flour. Thank you, Marliene
Well, the yeast needs something to feed on. With flour it feeds on the starch in the wheat. Not sure of a good alternate.
I missed having a granola as a “go to” for breakfast or just as a good afternoon snack (instead of say a few nuts). Love this granola! I will cut the recipe in half next time as the batch it made was ample! Is there a substantial difference between liquid stevia and stevia glycerite besides thickness?
Glycerite tends to be less bitter 🙂
I used the coconut oil and was very concerned with incorporating it well (used a whisk and really worked it throughout the mixture). After making my first batch it seems that may not be that important because it seems to have reduced the “chunks” I like in my granola!?
Yes, that could have been the cause.
I was just wondering, if you need to soak nuts, do you also need to soak nut flours? Specifically almond flour, as so many recipes call for that.
Nope, blanched almond flour is soaked and outer part removed (that is what the blanched is). 🙂
I think I have my answer fro one of your posts above, but need to ask, I used Just Like Sugar (brown) thinking it would give the granola a “brown sugar like effect” but instead it didn’t really brown at all. This is my third time making this granola (because I love it!) and a little bummed it didn’t “brown” like the first two times. Is there something I need to know about Brown Just Like Sugar? I was using the SlowCooker recipe which stated Swerve OR Equivalent. I thought I would try something new..
Hmm, not sure. I haven’t tried it with JLS.
It also isn’t “clumping together”.
Can I bake in the oven to “crisp it”?
Before making this granola, should I soak the nuts?
If they aren’t blanched, yes. 😉
Winner! Loved it! I had some of your caramel syrup leftover and added to the mix (about 3/4C) before spreading onto cookie sheet. My family is sooo happy. Serving this to them as cereal tomorrow w almond milk.
I can’t thank you enough for all of your work and effort in creating these recipes for all of us. It’s been a God-send! 🙂
Note- used mostly coconut oil, but omitted the salt and used kerrygold salted butter. Perfection.
should all nuts like almonds and hazelnuts be soaked overnight?
are almonds and hazelnuts the only ones you soak overnight?
before eating them and or using them in your recipes?
Yes, it is a good idea if you are able. 🙂
Would this work in a dehydrator?
Not sure. Let me know if you try it. 😉
Hi Maria-I’m interested in using Vit D3 and K2 for the purposes of helping with gum disease. In the above-mentioned study, where the grain-free group, which supplemented Vit D and healed their cavities, how much Vit D did they take? Thanks
I would start with 5,000 IU a day. Also, get your D levels checked first to know how much to supplement. 🙂
I always get a scratchy throat when I eat walnuts and pecans! 🙁 I do not have,a true nut allergy, but an intolerance.
Thank you for all you create for all of us.
I tried this recipe yesterday. It was delicious. My only trouble with it was mine did not turm out crunchy. It did not stick together despite following the recipe exactly. Could not soaking the nuts have made it not crumbly? Not sure what happened. I did not double the recipe either. Ideas?
Thanks again. You make like with T1D so mych more tasty with your recipes.
Thanks! It usually sets up nice once fully cooled. 🙂
I had this experience, as well. For some reason, I ended up with a cereal rather than a granola. The granola did not crunch or ‘break apart’. I’m not sure what I did incorrectly. I did let it fully cool, but it was just sort of a soft mess. While tasty, I was really hoping for the crunch.
I did allow it to cool and spread it on the baking sheet to the same thickness you mention. Any ideas about why it may not have held together to break off in chunks? I bought a lot of ingredients and am determined to get this right. Thanks
You may need more fat for binding. I would add 1/4-1/2 cup more coconut oil;)