Women over 50 who want to eat a healthier more balanced diet will be aiming for lower sugar, higher protein but high fibre options for breakfast. This granola fits the bill. The secret sauce is the whipped egg whites (higher protein) to help bind thereby needing less honey or maple syrup. Check out my blog post on Protein for women over 50 and my blog on analysis of shop bought granola.
Once you make this, you won't have to worry about checking labels.
Healthy high protein, high fibre, low sugar granola recipe for women over 50
Ingredients
1 tbsp coconut oil (melted)
1 tbsp maple syrup
1 tbsp honey
1 tsp vanilla extract
300g rolled oats
50g sunflower seed
4 tbsp sesame seeds
50g pumpkin seeds
50g flaked almonds
50g walnuts or almonds
50g coconut flakes
Generous shakes of cinnamon
2 egg whites (whipped)
Method
Heat oven to 120c (fan oven).
Mix the melted coconut oil, maple syrup, honey and vanilla in a large bowl. Tip in all the remaining ingredients, except the coconut, and mix well. Fold in the two whipped up egg whites. Pro Tip – go lightly on the honey and maple syrup. I personally only add 1/2 the amount in the recipe.
Spread the granola onto two baking sheets (lined with parchment paper) and spread evenly. Bake for 15 mins, then mix in the coconut, and bake for 10-15 mins more. Remove and scrape onto a flat tray to cool. Serve with cold milk or yogurt.
Makes 16 Servings (45g)
Nutritional info - use as a guide only as ingredient info varies.
206 Calories, 13g fat (of which saturates 4.4g), 15g carbs (of which sugars 2.3g), 3.6g fibre, 6.g protein
Serve with 150g high protein natural greek yogurt. Choose a yogurt with at least 10g protein per 100g.
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