Baby Nutrition Gluten Free Recipe of the Month: Hearty Granola
Posted Feb 02 2009 10:58pm
By Colleen Hurley, RD, Certified Kids Nutrition Specialist
Everyone on a gluten free diet at one point or another pines for those foods of old like a bowl of cereal or some crunchy granola. Utilizing gluten free oats, this recipe is sure to provide a delicious memory and some variety to a gluten free diet.
Oats are one of the most hotly debated foods on the gluten free diet. By nature, oats do not contain gluten but thanks to more scientific research it turns out many of the adverse reactions celiacs have from consuming oats is due to cross-contamination in food processing from other grains. Over the past few years fields and processing equipment have been dedicated solely to producing oats without gluten contamination.
It is important to note, however, that the oats must be labeled gluten free to ensure no cross-contamination has occurred and the oats have been tested for gluten. No 2 cases of celiac disease are exactly the same and sensitivity to gluten varies from person to person. **If you are highly sensitive or unsure how you will react, avoid the recipe or try only a small amount of gluten free oats and wait a few days to determine if a reaction will occur. The majority of studies have shown that gluten free oats can be eaten by most celiacs in moderation.
One of the most common nutrients lacking in a gluten free diet is fiber. Oats are an excellent source of both soluble and insoluble fiber which is one of the main reasons oats are touted as a heart healthy food. In addition, oats provide a good source of manganese, selenium, magnesium, and a wealth of unique antioxidants.
This is an original recipe by Mum Mums own dietitian. It is a basic granola and you have lots of room to add your favorite combination of dried fruit and nuts or seeds. This recipe is free of other common allergens as well including dairy and soy and leaves you with options for omitting nuts.
1 cup gluten free flour (white buckwheat or other gluten free baking blend work well)
3 cups gluten free rolled oats
½ cup raw sunflower seeds
½ cup honey
1/3 cup water
2 tablespoons pure vanilla
1 and ½ tablespoons molasses
Preheat oven to 325 . In a large bowl combine dry ingredient. In a smaller bowl mix honey, water, vanilla, and molasses. Add the wet ingredients to the dry and mix well; making sure the oats get evenly coated. Stir in any other dried fruit or nuts you would like to use. Spread mixture evenly on a cookie sheet and bake for 15-20 minutes. The longer the cooking time, the crunchier the granola so bake to your preferred texture.
Prep time: 20 minutes