Blood Sugar Balancing, Vegan Keto, Grain Free Granola

by | 0 comments

A jar of grain-free granola with mixed nuts and dried fruits, including almonds, walnuts, and raisins, on a wooden tabletop.

Looking for a special way to celebrate Mother's Day? Treat yourself or the “Mom” figures in your life to a delicious and nutritious breakfast with this grain-free granola recipe! Packed with nuts, seeds, and wholesome ingredients, this gluten free granola is a thoughtful and healthy way to show Mom how much you care.

As we continue our journey towards better health, it's important to nourish our bodies with foods that support our goals. This delicious granola recipe not only satisfies cravings for crunchiness but also helps maintain stable blood sugar levels, making it perfect for those following a vegan or keto lifestyle or simply seeking a healthier breakfast option. Packed with nutrient-dense ingredients and free from grains and gluten, this granola will be keeping you and “Mom” energized throughout the day. Read on to discover how simple it is to create a healthy and delicious granola.

Close-up of grain-free granola with nuts and raisins in a glass bowl.
Book titled "Foods That Can Reverse Belly Fat, Fatigue, & Lack of Focus" on a table with grain-free granola, spices, and herbs around it.

For more recipes like this one, check out Dr. Ritamarie’s Body Freedom Nutrition Lab trial course, which includes Foods that Can Reverse Belly Fat, Fatigue, and Lack of Focus.

Experience the deliciousness of homemade granola without the grains.

What Is Grainfree, Grain-Free Granola Made Of?

This grain free granola is a delicious blend of nutrient-rich ingredients carefully selected to provide both flavor and nourishment. Made without grains this unique granola offers an alternative for those following a vegan keto lifestyle. 

Walnuts provide a satisfying crunch while supporting the heart. Hemp seeds add protein, fiber, and essential fatty acids with a creamy nutty flavor. Sunflower seeds, pumpkin seeds, and tahini provide additional texture and a boost of vitamins and minerals, including vitamin E, magnesium, zinc, and iron.

Adding to the granola's aroma and sweetness are vanilla extract and ground cinnamon, which also help balance blood sugar levels. Chia seeds and flax seeds add to the granola's crunchy texture and provide even more anti-inflammatory nutrients.

To sweeten the granola without spiking blood sugar levels, low glycemic sweeteners like stevia, Luo Han, Lakanto, or erythritol are used, making this granola blood sugar-friendly.

This combination of ingredients results in a delicious and satisfying granola that can be enjoyed on its own, with yogurt, or as a topping for smoothie bowls and desserts. This vegan keto granola is a perfect choice for those of us seeking delicious flavor without compromising on dietary goals.

Use this gluten free granola to top recipes like this Adrenal Booster Blueberry Green Smoothie or this Creamy Sweet Coconut Yogurt

blue berry with nuts for a grain-free granola

How Do You Make Vegan Keto Granola?

Creating grain free granola is a simple and rewarding process. This recipe combines a variety of wholesome ingredients to deliver a crunchy, nutrient-packed treat that's perfect for breakfast, traveling, or for topping a variety of dishes. 

Before you begin, get all of your ingredients together, including walnuts, hemp seeds, sunflower seeds, pumpkin seeds, tahini, vanilla extract, cinnamon, chia seeds, flax seeds, and your choice of low glycemic sweetener. 

Prepare the chia and flax gel by combining them with water, letting it sit until it forms a gel-like consistency. Next, coarsely chop the walnuts and seeds by hand or pulse in a food processor. Scoop the mixture into a mixing bowl, so you can add the vanilla, cinnamon, and sweetener. 

Once the chia and flax gel is ready, mix it with the tahini until well combined and sticky, and add this mixture to the dry ingredients stirring until everything is evenly coated. Spread the granola onto a parchment paper-lined baking sheet and allow it to dry in a warm place or in a food dehydrator. 

Once dried, store your granola in an airtight container and enjoy it as a topping for yogurt, smoothie bowls, or on its own. 

Making your own vegan keto granola allows you to control the ingredients and customize the flavors to suit your preferences.

You can customize this keto granola recipe by using any nuts and seeds.  Maybe you want a tropical flare, so leave out the cinnamon and add a tablespoon of coconut butter and swap the pumpkin seeds for dried coconut flakes. You could even add some cacao nibs for a bit of chocolate taste or pumpkin pie spice around the holidays.

Maybe you want a savory topping for wraps to serve as croutons for salads or soup.  Leave out the vanilla, cinnamon, and sweetener and replace them with your favorite herbs and a little salt.  

Want Italian flavor? Use a tablespoon of Italian seasoning. Want a curry flavor? Use ginger, turmeric, and a little cumin or make it easy by using curry powder and/or garam masala with a little salt.  Maybe you prefer Mexican? Use your favorite Mexican seasoning like chili powder, cumin, smoked paprika with garlic and onion.

A bowl of grain-free granola with nuts, accompanied by a spoon, on a blue textured surface.

How Do These Ingredients Help With Blood Sugar Balancing And Other Hormones?

The gluten free ingredients in grain-free granola are carefully chosen to support healthy blood sugar. Walnuts are rich in omega-3 fatty acids which improves insulin sensitivity and reduces the risk of type 2 diabetes. Hemp seeds also provide a balanced ratio of omega-3 and omega-6 fatty acids. Sunflower seeds are high in vitamins, minerals, healthy fats, and protein to aid in satiety and prevent blood sugar spikes. Pumpkin seeds are high in magnesium, zinc, and antioxidants which reduce oxidative stress and insulin resistance. Sesame seeds in tahini contain lignans that improve insulin sensitivity and reduce inflammation. Together, these ingredients support healthy blood sugar levels by providing essential nutrients and regulating insulin function.

Walnuts

The high content of omega-3s in walnuts, particularly alpha-linolenic acid, has been associated with improved insulin sensitivity and glucose metabolism. Studies have shown that walnut consumption can increase the insulin response, showing a better response to glucose. Additionally, walnuts have been found to decrease levels of Hemoglobin A1c, a marker of 2-3 month blood sugar control. This is important when working to reverse insulin resistance and metabolic syndrome. Walnuts contain plant phenols, antioxidants, and phytosterols that help in lowering LDL cholesterol and promote detoxification. Walnut consumption has also been shown to increase circulating adiponectin levels which has anti-atherogenic and anti-diabetic properties. Higher adiponectin levels are associated with improved insulin sensitivity and reduced risk of type 2 diabetes, coronary artery disease, and hypertension.

Hemp Seeds

Hemp seeds contain omega-3 and omega-6 fatty acids. These fats help with improving insulin sensitivity and reducing insulin resistance. 

Hemp seeds are rich in protein which also aids in blood sugar management. Protein helps promote satiety and reduces appetite, which can prevent overeating and the consumption of high-carbohydrate or sugary foods that can lead to blood sugar imbalances.

Sunflower Seeds

Sunflower seeds contain high amounts of vitamin E and flavonoids which help with  oxidative stress and inflammation. Reducing inflammation helps protect pancreatic beta cells which produce insulin needed for blood sugar control.

Sunflower seeds provide a good source of magnesium which is important in glucose metabolism. Magnesium helps insulin transport glucose into cells where it can be used for energy production. Adequate magnesium levels have been associated with lower risk of insulin resistance and type 2 diabetes.

Pumpkin Seeds

Pumpkin seeds are rich in magnesium and zinc which are important for insulin regulation and glucose metabolism. Magnesium, mentioned above, helps cells respond to insulin more effectively which helps with insulin sensitivity and lowering blood sugar levels.

The amino acid tryptophan also in pumpkin seeds contributes to the production of serotonin, a neurotransmitter that regulates mood and appetite. Tryptophan indirectly influences appetite control and may help prevent overeating contributing to better blood glucose management. 

Pumpkin seeds also contain antioxidants which help reduce inflammation which is often associated with insulin resistance and impaired glucose tolerance. 

Tahini

Tahini, made from sesame seeds, contains lignans which exhibit strong antioxidant properties. These lignans aid in regulating blood lipids and improving liver function. Among the lignans, sesamin is particularly abundant and exhibits significant physiological activity. Sesamin possesses strong antioxidant properties, helps in lowering cholesterol levels, regulates lipid metabolism, stabilizes blood pressure, and exhibits anti-tumor effects.

Chia Seeds

Chia seeds are packed with essential nutrients like high fiber, protein, and omega-3 fatty acids, making them incredibly beneficial for health. Studies have shown that incorporating chia seeds into your diet can help reduce certain risk factors such as high triglycerides, inflammation, insulin resistance, and belly fat. They have also been found to increase levels of “good” HDL cholesterol. 

Rich in antioxidants, chia seeds also provide fiber, iron, and calcium. Consuming chia seeds positively impacts lipid profiles in the liver and adipose tissue, leading to reductions in leptin, triglycerides, and cholesterol. 

Flaxseeds

Flaxseeds have several aspects that aid in managing blood glucose levels. They are high in both soluble and insoluble fiber which slows digestion and absorption of glucose. Flaxseeds also contain alpha-linolenic acid which has been linked to improved insulin sensitivity and reduced insulin resistance. 

Flaxseeds contain a variety of phenolic compounds such as lignans, flavonoids, tocopherols and caffeic acid, which are very antioxidant. Lignans are particularly abundant in flaxseeds. Some lignans have estrogenic and antioxidant properties. Flaxseeds also contain flavonoids like quercetin and kaempferol, and tocopherols which are a form of vitamin E, another potent antioxidant. These phenolic compounds help to reduce inflammation, lower cholesterol levels, and protect against oxidative stress. Studies have shown that regular consumption of flaxseed can lead to reductions in fasting blood sugar levels, hemoglobin A1C, and insulin resistance.

Whether you enjoy it with yogurt, dairy free milk, or as a topping for smoothie bowls, this naturally gluten free Granola is sure to become a favorite in your breakfast rotation. Give it a try and start your day off right with a delicious and nutritious meal!

Surprise Mom with a homemade breakfast that's not only delicious but also nutritious! This Grain-Free Granola is made with love and packed with wholesome ingredients that Mom will appreciate. Nuts and seeds provide a rich source of healthy fats, protein, and fiber, while chia and flax seeds offer omega-3 fatty acids for heart and brain health.

By choosing low glycemic sweeteners like stevia, Luo Han, Lakanto, or erythritol, this granola is perfect for keeping blood sugar and hormones in check. Plus, it's free from refined sugars and artificial additives, making it a guilt-free treat for Mom's special day.

Whether served with yogurt, dairy free milk, or enjoyed on its own, this Grain-Free Granola recipe is sure to make Mom feel loved and appreciated. Start Mother's Day off right with a breakfast that's as sweet as she is!

A bowl of grain-free granola with raspberries, blueberries, and a dollop of yogurt, accompanied by a spoon, a glass of water, and a bottle of milk on a white table

Gluten-Free & Grain-Free Granola

Searching for a unique way to honor mothers on Mother's Day? This grain-free granola recipe makes a tasty and healthy breakfast for you or the "Mom" figures in your life! This gluten-free granola, loaded with nuts, seeds, and nutritious ingredients, is a thoughtful and healthful way to let Mom know how much you appreciate her.
5 from 1 vote
Prep Time 30 minutes
Total Time 30 minutes
Course Breakfast
Cuisine International
Servings 10
Calories 92 kcal

Equipment

  • dehydrator
  • knife

Ingredients
  

  • 1/4 cup walnuts preferably sprouted and dehydrated 1/4 cup hemp seeds
  • 1/4 cup sunflower seeds ideally sprouted and dehydrated
  • 1/4 cup pumpkin seeds ideally sprouted and dehydrated
  • 1 tablespoon sesame tahini
  • 1/2 teaspoon vanilla
  • 1/2 teaspoon cinnamon
  • 1 1/2 cups water
  • 1/4 cup chia seeds
  • 1/4 cup flax seeds

Your choice low glycemic sweetener – stevia, Luo Han, Lakanto, erythritol

Instructions
 

  • In a small bowl, place chia and flax seeds and cover with 1 1?2 cups water.
  • Allow to sit for at least 15 minutes to form a gel.
  • Coarsely chop first 4 ingredients and place in a bowl.
  • Add cinnamon, vanilla, and sweetener.
  • Adjust any sweetener to your desired taste.
  • Combine the tahini with the chia and flax gel until well combined and sticky.
  • Add the gel to the dry mixture to coat and hold together
  • Separate the granola into clumps on a parchment baking sheet and allow to dry in a warm place or in a food dehydrator.
  • This will keep in an air-tight container in the refrigerator or freezer.

Notes

*Serve as is or with your favorite smoothie. You can serve with nut milk.
*Serving size during the Fasting While Feasting Challenge – 1/10 recipe.

Nutrition

Calories: 92kcalCarbohydrates: 4gProtein: 3gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 5gMonounsaturated Fat: 2gTrans Fat: 0.01gSodium: 4mgPotassium: 100mgFiber: 3gSugar: 0.3gVitamin A: 5IUVitamin C: 0.2mgCalcium: 46mgIron: 1mg
Keyword blood sugar balance, gluten free, gluten free granola, grain-free, granola, keto, Nutritious plant-based recipes, vegan granola
Tried this recipe?Let us know how it was!

Where Can You Find This And Other Nutritious And Delicious Recipes Like It?

This vegan keto recipe is adapted from Fasting while Feasting: Daily Challenge Guide and Recipe Collection 5 Day Challenge with Dr Ritamarie Loscalzo. Check out Fasting While Feasting …

Book titled "Foods That Can Reverse Belly Fat, Fatigue, & Lack of Focus" on a table with grain-free granola, spices, and herbs around it.

For more recipes like this one, check out Dr. Ritamarie’s Body Freedom Nutrition Lab trial course, which includes Foods that Can Reverse Belly Fat, Fatigue, and Lack of Focus.

Experience the deliciousness of homemade granola without the grains.

Related Posts

0 Comments

5 from 1 vote (1 rating without comment)

Submit a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating




Promotional graphic for a live workshop titled "balancing act" with dr. ritamarie on identifying hormone imbalances, featuring a call to action to register now.

Categories