Toasted Barley and Berry Granola Recipe | MyRecipes - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1/4 cup unsalted pumpkinseed kernels
- 1/4 cup unsalted sunflower seed kernels
- 1/3 cup maple syrup
- 2 tablespoons brown sugar
- 2 tablespoons canola oil
- 1 teaspoon ground cinnamon
- 1 1/2 teaspoons vanilla extract
- 1/4 teaspoon salt
- 1/8 teaspoon ground cardamom
- 2 cups rolled barley flakes
- 1/4 cup toasted wheat germ
- 1/3 cup dried blueberries
- 1/3 cup sweetened dried cranberries
Instructions
- Preheat oven to 325 °.
- Place pumpkinseed kernels and sunflower seed kernels on a baking sheet lined with parchment paper. Bake at 325 ° for 5 minutes. Cool seeds in pan on a wire rack.
- Combine syrup and next 6 ingredients (through cardamom) in a medium bowl. Stir in toasted kernels, barley, and wheat germ.
- Spread barley mixture in a single layer on a baking sheet lined with parchment paper. Bake at 325 ° for 25 minutes or until lightly browned, stirring every 10 minutes.
- Remove from oven; cool granola in pan on a wire rack. Stir in dried blueberries and dried cranberries. Store in an airtight container.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Barley, Cinnamon, Wheat Germ, Cranberries.
Barley is about the best grain a woman with PCOS can eat. It is low in calories and has the lowest GI of all grains. Low-GI grains such as barley take much longer to digest and create a slow, steady rise in blood glucose and insulin levels. As mentioned before on Fertility Chef, low-GI foods reduce cravings. If possible, try and find hulled barley as it is the most nutrient dense of all types of barley. Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a...
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