Granola Bliss-Nuggets,

with Ayurvedic Modifications, Nut Free, Gluten Free, Vegan and Low Histamine Modifications

Betty Brown, Ayurvedic Practitioner           PRINT RECIPE

Enjoy this low sugar, high fiber, and high protein snack anytime of the day.  Great for a breakfast treat as well.  Balances vata and pitta doshas, and can be enjoyed in moderation for kapha doshas. 

Ingredients

• 2 cups organic old fashioned gluten free rolled oats
• ¼ cup organic roasted sunflower seeds
• ¼ cup organic roasted pumpkin seeds
• ¼ cup organic raisins
• 2 Tablespoons organic real maple syrup
• ¾ cup no sugar added organic sunflower butter ( try Once Again Unsweetened Sunflower Butter or Organic SunNut Butter)

• 1 teaspoon real vanilla extract*
• 1/8 tsp each spice: organic ground cardamom,organic ground cinnamon, organic ground nutmeg

• ¼ teaspoon fine sea salt

Instruction:

• Line 24 count mini-muffin pan with wax paper muffin liner ( I like the brand If You Care ). Or line an 8×8-inch square baking pan with parchment paper.
• Combine oats, roasted sunflower seeds, roasted pumpkin seeds, and raisins in a large mixing bowl. 
• Add sunflower butter, maple syrup, vanilla and cardamon, cinnamon, nutmeg, and sea salt in a separate smaller bowl. Stir well until into a paste. If mixture is too thick and a few teaspoons of hot water. 
• Add sunflower butter mixture into larger bowl containing dry ingredients, and stir well until all ingredients are completely mixed.
• Fill mini-muffin cups. If you are not using mini-muffin cups, then pour mixture into your parchment lined baking pan and press firmly using your hands so it’s evenly spread out.

• Refrigerate for 2 hours to allow the granola bliss-nuggets to set. 
• Once the granola bliss nuggets feel solid to the touch, you may serve them.
• Store them in the refrigerator in an airtight container in the fridge for up to a week.  For freezing, wrap them individually and store in the freezer for up to 2 months.

Ayurvedic Modifications

• This recipe is good for vata dosha and pitta dosha
• For kapha dosha add 1/8 tsp of dried ginger and may increase cinnamon and cardamom to ¼ tsp each. Enjoy in moderation as the other ingredients are heavy and have mostly sweet taste.

Low Histamine Modifications

• Cardamom, ginger, and nutmeg are low in histamine in general
• Cinnamon can be higher in histamine so you may want to omit this or use a smaller amount. It was several months before I could start adding cinnamon back into my diet and in small amounts.    
• Replace vanilla extract with vanilla bean powder. I use Native Vanilla. 
• Use fresh sunflower seeds and pumpkin seeds since the older they are, the histamine can increase.
• Dried fruit tends to be high in histamines so omit raisins. Replace with freeze dried blueberries, or freeze dried apples, https://www.histaminehaven.com/post/what-convenient-packaged-foods-can-i-eat

Nutritional Information for 1 Granola Bliss-Nugget

Calories: 106; fat 6g; T.Carbs 10g; Protein 3g; Sat. fat 1g; Tr fat 0g; Net carbs 8g; Fiber 2g; T. Sugars 3g; sodium 45mg; calcium 11mg;