Maple Granola with orange zest (fodmaps-friendly)

Yield:  6  cups

4 ½ cups old-fashioned oats

½ cup pecans, chopped

1/4 cup almonds, sliced

½ cup raw pumpkin seeds

1/4 cup unsalted sunflower seeds

2 TB orange zest

1 tsp. orange extract

1/3 cup virgin coconut oil at room temperature

½ cup maple syrup

  • Preheat oven to 275 degrees.
  • Cover cookie sheet with parchment paper.
  • In large mixing bowl add all of the ingredients and fold to blend.
  • Place granola mixture on cookie sheet and place in preheated oven.

Bake for about 1 hour, stirring about every 15 minutes until lightly brown.  Store in air-tight container.  Serve over lactose free yogurt or with rice milk with a handful of blueberries for a fodmap-friendly meal or snack.

16 thoughts on “Maple Granola with orange zest (fodmaps-friendly)

  1. This is so yummy! I will make it again. FYI. I used orange zest, but almond extract b/c I didn’t have orange…still great.

    1. Hi Jennifer, Almonds are ‘red lighted’ but you can still have 10 per sitting–if you delve more into the app it will shows that 10 almonds are ‘green lighted.’ But, I did bring the almonds and sunflower seeds down a bit in the original recipe just to lessen the overall nut quantity.

  2. I made as directed and couldn’t tolerate it despite how delicious.

    I remade the recipe substituting walnuts for the almonds — better results

    You can’t control how many almonds you’ll get in a mix such as this

  3. Hi Kate – love the look of the recipe! Would substituting dessicated coconut for the coconut oil mean the recipe stays low fodmap? (thinking of ways to use what I’ve got rather than buying more – plus I’ve never seen coconut oil in the shops here, might not be an english thing, or I’m looking in the wrong place!).
    Great website, have printed out a few of your recipes to try (started the elimination phase this weekend!)

    1. Shredded coconut can be used in the recipe to infuse some coconut flavor. The ‘cut off’ is 1/4 cup to stay under the sorbitol limit per serving so keep that in mind. You can sub in another oil of preference in the recipe.

    2. Tesco sell it, I’ve looked on their website this evening :) I’m sure places like holland and barret would do too x

    1. Nicky, I’ve gone back and forth on whether to provided nutritional breakdown of my recipes. I typically don’t do nutritional breakdowns–I think it encourages individuals to focus more on calories rather than on the bigger picture, enjoying foods with wholesome ingredients. I understand that sometimes having the nutrition information is an important part of health management such as carb counting for diabetes or soluble fiber intake in cholesterol management, or simply to understand the amount of fat, when fat is an IBS trigger. This is an area, I welcome your feedback. Why do you want this information?

      1. I’m mostly looking for how many servings (serving size) are in the recipe and a calorie count to help with my tracking of intake, for reasons you have mentioned fiber intake and carb counting are a concern and i’ve been directed by my doctor to watch these items. While i do focus more on the ingredients i’m eating it’s how much of them i’m eating that can be issue, i find the information helpful in planning meals throughout the day.

  4. Hi, this looks lovely. Im sadly uber senstive to things that people are often ok with. I think coconut oil is likely to send my insides into turmoil. Which oil would you reccomend subsituting it with?
    Thanks :)

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