Fertility Meal Plan

Healthy Granola

Preparation Time: 5 minutes
Cooking Time: 25 minutes

Many granolas available in the supermarket are high in sugar and can be ‘bulked out’ with cheaper ingredients. If you don’t want to make your own granola, Lizi’s and The Happy Pear are good brands to try. Granola (and also muesli) should be made up of approximately 50% nuts or seeds which provide excellent nutrients for fertility such as zinc and selenium, healthy fats and keep you fuller for longer. If you would prefer to use a shop-bought granola, or muesli, you can make these more balanced by adding more mixed seeds and nuts yourself and avoiding brands with high amounts of dried fruit which are high in sugar.

Because of the relatively high fat content of nuts and seeds, a little goes a long way. One portion is 2 – 3 tbsp. Eat with some natural yoghurt and berries or other fruit as a healthy breakfast or snack.

WHAT YOU WILL NEED
- 4 tbsp. coconut oil
3 tbsp. honey / maple syrup
2 cups oats
1 ½ cups seeds (sesame, pumpkin, sunflower, ideally use a mixture)
1 cup nuts (flaked almonds, walnuts, hazelnuts, pecans, brazil nuts….)
½ cup dessicated coconut / coconut flakes ½ - 1 tsp. ground cinnamon
½ cup ground linseeds

HOW TO MAKE IT

  1. Preheat oven to 160oC
  2. Heat oil and honey gently in a saucepan until melted
  3. Mix oats, seeds, nuts, coconut and cinnamon in a bowl. Pour over oil and honey and mix well
  4. Spread out as thinly as possible onto 2 baking trays lined with greaseproof paper and bake for 20 – 25 minutes, stirring occasionally, until lightly toasted
  5. Allow to cool, then stir through ground linseeds. Keep in an air tight container.
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