High protein/fiber granola with pecans, pumpkin seeds, flax, hemp and maple
A low sugar, nutrient dense blend of oats, nuts, flax, hemp and psyllium - full of protein, fiber, and omega-3s to maintain your muscles and release your poop!
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I am a granola person. Granola on yogurt with fruit, sprinkled on a smoothie bowl, in a bowl with milk, even on vanilla ice cream with a drizzle of warm honey. I remember eating Grape Nuts with my dad at our kitchen table when I was in elementary school in the ‘80’s. I would follow his lead: whole milk, sliced banana, and giant spoonfuls of white sugar. Heaven. Now at 84, he cruises the bulk granola bins at the grocery store and crafts his own personal medleys, a little of this, a little of that (and no he does not care that they have different prices, they all go in the same bag.) That’s the great things about granola - it’s a blank canvas. You can mix and match grains, nuts, seeds, dried fruits, spices, and sweeteners to create endless flavor combinations.
I have tried to be an egg person occasionally (protein!) and will do some scrambled eggs or olive oil fried eggs for breakfast, but it’s not the comfort food that granola is to me. I tend to veer sweet over savory. Granola satisfies cravings for something sweet and crunchy, without sacrificing nutritional value, as long as it’s made with wholesome ingredients. Homemade granola has the added benefit of allowing you to control the amount and type of sweetener added… I’m not the type to put heaping spoonfuls of sugar in my breakfast anymore, and this granola is really just barely sweet, with 2 Tbs of maple syrup as the only sweetener but it packs a hugely satisfying CRUNCH.
My main issue with store bought granola is they tend to be calorie bombs. I’m not a calorie counter, but I think having an awareness of the calorie density of the food we consume is a good idea. The average amount of calories in a cup of store-bought granola ranges from 400 to 500 calories. Typically they suggest a tiny serving amount of 1/4 cup to cut that number down. This recipe clocks in at 282 calories, 10 g of protein and 8 g of fiber for a 3/4 cup serving.
I have a few other granola recipes like this Pecan, almond and coconut granola, and Vanilla cinnamon super seed granola. Both are fairly healthy; but now that I’m in my 40’s (45 this November), I’m focusing on more specific areas of “healthy.” Mainly trying to add more protein, fiber and iron to my diet. Consuming higher amounts of protein can slow down age-related loss of muscle mass. Fiber plays a role in reducing the risk of heart disease, diabetes, and some cancers; helps lower cholesterol; and aids in digestion, feeling full, and preventing constipation.
Speaking of that fun topic, did you know that women are more than twice as likely as men to encounter constipation? And it’s more common in different phases of our menstrual cycle and as we get into peri/menopause?
There are plenty of theories about why women tend to be more constipated than men, but most experts believe it boils down to anatomy and physiology. Studies show women’s colons are 10 centimeters longer than men’s on average.
Shifting hormones, which are more common in women, may also play a role. Hormones like estrogen and progesterone, which fluctuate as part of menstruation, pregnancy and menopause, can plug you up.
Add it all together and it takes food longer to travel through a woman’s GI tract. Unfortunately, that also makes women more prone than men to other tummy troubles like bloating, irritable bowel syndrome and pelvic floor issues.
I for one am always looking for ways to get enough fiber in my diet. My hot tip for when you’re backed up is to make a fruit heavy smoothie and put one or two WHOLE kiwis (skin included) in the mix. Then pour that smoothie in a bowl, top with this granola. I swear it works wonders
Bottom line is men and women need to increase their protein AND fiber intake as they age. So let’s get to it with this high protein and high fiber, CRUNCHY granola!!
Notes on some of the ingredients:
I use old fashioned rolled oats. I recently discovered high protein rolled oats from Bob’s Red Mill. If you like to buy in bulk, this is a great Amazon Prime deal. Use these for an even higher protein boost.
We keep hemp seeds (also called hemp hearts) and ground flax in the fridge, to add to smoothies and yogurt bowls. You can find them at pretty much any grocery store nowadays. I prefer ground flax to whole flax because the ground form is easier to digest. Whole flaxseed may pass through your intestine undigested, which means you won't get all the benefits. Keeping hemp hearts and ground flax refrigerated preserves the nutrients and keeps them from going rancid.
The other ingredients you may not have are psyllium husk and wheat bran, which you can find in most grocery stores. Psyllium is a natural, plant based soluble fiber used in products such as Metamucil (sexy right?) You can make the granola without it, but the soluble fiber in it is so good for your digestive system, aka it helps you poop. If you are wondering what other recipes you can use it in, this gluten free seed bread, aka "Adventure Bread" is one of the most delicious gf breads I’ve ever had. Wheat bran can be added to banana bread, or put to use in bran muffins.
Maple syrup is the sweetener I use. You can swap it out for your sweetener of choice: honey, agave, brown sugar, coconut sugar, white sugar, etc.
Egg whites help to bind the granola together and provide extra protein. And yes, you can still store this granola at room temp, despite the egg, once it’s baked into the granola it is shelf stable (like a cookie).
Super Sexy Summary of Nutritional Benefits:
High Fiber: The oats, psyllium husk, flax meal, wheat bran, and seeds provide a powerful dose of both soluble and insoluble fiber, which aids digestion, supports gut health, and helps regulate blood sugar and cholesterol levels.
Rich in Healthy Fats: The pecans, pumpkin seeds, hemp seeds, flax meal, and olive oil supply healthy fats, especially omega-3 and omega-6 fatty acids, which are essential for heart and brain health.
High-Quality Protein: Hemp seeds, egg whites, and flax meal provide a good source of plant-based and animal-based protein, supporting muscle repair and growth.
Packed with Antioxidants: Cinnamon, maple syrup, and olive oil offer antioxidants that help fight inflammation and oxidative stress.
Great for Heart Health: The oats, olive oil, nuts, and seeds are all beneficial for heart health by lowering cholesterol, reducing inflammation, and promoting healthy blood pressure.
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