Breakfast may be the most important meal of the day, but it sure is easy to get in a rut.
That sugary yogurt? The frozen, factory made, gluten-free waffle? A hardboiled egg and a couple links of microwaveable sausage? How about another bowl of oatmeal? Or cereal?
When I began this journey towards a hypothyroid-friendly diet, I knew my breakfast routine needed a make-over. I knew I could do better, especially in terms of packing in more nutrition and thyroid-love. I figured, if I’m going to reach for the same few breakfasts, over and over, there’s a lot of potential to make a difference in my health.
I spent a frosty Sunday morning doing a thyroid-oriented re-make of my favorite granola recipe, and then luxuriating in the warmth and smell of toasting coconut wafting from the oven. Coconut oil both upped the flavor and the nutrition content, as well as chia seeds, sesame seeds, and pumpkin seeds. In fact, there is so much to tell you in regards this recipe’s super-high health factor, I’m going to save it for The Breakdown (see below)– a feature I include with every post here on Hypothyroid Chef.
Nutrition aside, this granola also has a major yum factor. It turned out crispy, and toasty-golden with just the right balance of sweet, nutty, and salty. Now, I have granola for days, and a staple, gluten-free breakfast that does more than fill my belly. This is superhero food. Get ready to put your cape on.
A couple granola making tips:
A low oven temperature is key in making granola that is both toasted and crisp, as opposed to tough and chewy. When determining the perfect degree of doneness look at the color. Granola will be sticky even when it comes out of the oven, but will dry out and crisp as it cools. To avoid bitter flavors, do not over-bake. If you would like to add dried fruit, stir it in immediately after removing it from the oven. In my opinion, dried fruit usually turns into little tooth-breakers when stored in granola, so I recommend a fresh tropical fruit to complement this recipe (like bananas or mangoes). Finally, plain yogurt is a better complement than sweetened yogurt for this honey-kisssed granola.
Chia seeds contain 11 grams of fiber, and 18% DV of calcium per ounce. They are rich in Omega-3’s and antioxidants, and unlike flax seeds, they have a very long shelf life and don’t need to be ground to make their nutrients available to the body.
Sesame seeds are a good source of Calcium, Iron, Magnesium and Phosphorus, and a very good source of Copper and Manganese.
An ounce of pumpkin seeds contain 19% DV for Zinc. Zinc deficiency has been linked to hypothyroidism.
Macadamia nuts are a source of selenium– a key nutrient for Thyroid function, which also helps reduce inflammation. They are also contain vitamin E, calcium, monounsaturated fat, fiber manganese,and other trace minerals.
Oats, as long as they are processed on equipment that does not process other gluten-containing grains, are naturally gluten-free.
Coconut oil has been touted recently for potential benefits to thyroid health, as well as anti-inflammatory properties, and even weight loss. It is high in healthy fats, lauric acid, and medium chain fatty acids (MCFAs).