This healthy recipe for vegan granola is to die for! These crunchy little bites will flavor your coconut yogurts, and plant-based milks, a pure delight! Both healthy and tasty, this vegan granola is an invitation to start the day well disposed because it is digested gently.
No gluten or refined sugar, only nutritious and unprocessed ingredients. We add a touch of originality with small dices of spiced pumpkin and pear, to combine heat and deliciousness!
Not so happy indutrial cereals…
We love them all, though, those puffed cereals and other granola and mueslis for breakfast. With chocolate chips, walnut chips, hazelnut chips, praline filling, honey coating, red fruit, citrus or spices, there is something for everyone!
90% of them are consumed at breakfast, by 2 out of 3 households in France, which consume 6.6kg per year per person.
But let’s take a closer look at these industrial breakfast cereals. They are real white sugar bombs. It is disguised under beautiful names “enriched in vitamin A C…” “Enriched with phosphorus” and parents think they are doing the right thing by buying these very addictive cereals for their kids.
I speak from experience since I consumed them excessively during my teenage years (with many bowls of cow’s milk).
All this sugar creates a peak in blood sugar levels followed by a drop in energy levels that calls for … sugar, and snacking.
Highly processed products
Indeed, puffed cereals (oats, barley, wheat, rye, corn…) can only be obtained through an industrial process. This process drastically reduces the antioxidant levels, a decrease of 74.3% compared to the original seed.
They form spontaneously during cooking (oven, frying, roasting…), at a temperature higher than 120°C / 250°F. It is particularly found in foods rich in carbohydrates (starches, sugars) and proteins, such as French fries, potato chips, and coffee.
It is a neurotoxic, mutagenic substance and classified as a potential carcinogen by the International Agency for Research on Cancer (IARC).
Might as well do without it, right?
What about cereal flakes?
There are countless types of flakes available in stores. You can find oat flakes, rye flakes, quinoa flakes, buckwheat flakes, millet flakes, rice flakes, small spelt flakes, chickpea flakes, barley flakes, and even split peas.
The whole seed is treated with heat (up to 102°C / 215°F).
It is then subjected to dry heat (up to 110°C / 230°F) and flattened between two cylinders.
Oat flakes are therefore preferable to puffed cereals as they do not contain acrylamides. Oats are also known to be healthy and good for your health.
However, when making homemade granola, the oven is usually set at 180°C / 350°F. That temperature is prone to the production of acrylamides. It is therefore not ideal…
My healthy homemade recipe for vegan granola
Healthy ingredients dried at low temperature
In this recipe, I replaced some of the traditional granola ingredients with equivalents. They are much more interesting in terms of nutrition and digestibility.
Once again, homemade granola prevails. We better control the composition of the ingredients. We want natural, organic, wholemeal, gluten-free, without additives or refined sugars, and especially we control the heating temperature.
In my recipe, the cereal I’m using is sprouted buckwheat. Yes, one of my favorite ingredient! Once again I use this key ingredient for my granola (I also use it in my crackers recipe, or in my raw vegan snickers cake)
The drying temperature being equal or lower than 45°C / 115°F), we preserve all the properties of the raw seed: its enzymes, its antioxidants, its fibers, its vitamins… This makes it a nutritious and satiating granola, whether for breakfast or as a snack.
… With extra tastiness!
Of course I like it damn tasty! In here, rather than using an uninteresting white sugar I prefer dates and dried fruits and a touch of maple syrup. These delicious whole sugars that add their toffee touch to the recipe have a low glycemic index, for a constant energy!
For the crunchy touch I’m adding pecans. They go divinely well with our caramelized pumpkin cubes. So good! We add cinnamon, cardamom, cloves and nutmeg, and we get a healthy and irresistibly fragrant homemade granola!
To be served with:
You can accompany it with a nice homemade plant-based milk. Think like almonds, hazelnuts, pistachios or nuts (coconut, walnutse, Brazil, cashew or pecan), or your favorite plant-based yogurt.
I also love to nibble it as a nourishing snack during the day. I assure you it is easy to eat!
Shall we move on to the recipe?
Recipe for Pumpkin Pear Vegan Granola
- A blender
- a dehydrator
- 1 cup sprouted buckwheat
- ½ cup diced pear
- 1 cup diced fresh squash
- 1 cup coconut shavings
- ¾ cup activated pumpkin seeds
- ½ cup dates
- ¼ cup maple syrup
- ½ cup raisins
- 1 tbsp lemon juice 15ml
- 1 tsp lemon zest
- 2 tsp. cinnamon powder
- ¾ tsp. cardamom
- ½ tsp. ginger powder
- 1/8 teaspoon clove powder
- 1 pinch salt
- ½ cup pecans
- ¼ cup hemp seeds
- 1/8 tsp. nutmeg powder
- Pour buckwheat, diced pear and pumpkin, coconut shavings and pumpkin and hemp seeds into a bowl.
- Coarsely chop the raisins and pecans and add them to the mixture.
- In a blender, blend the dates with the maple syrup, lemon juice, zest, spices and pinch of salt.
- Pour into the bowl and mix well. Add a little water if necessary.
- Spread on Teflex sheets and let dehydrate for 12 hours or until mixture is crisp.
- Store in an airtight jar.