For me, granola is so much more than just breakfast. It's that little something extra that transforms a simple bowl of porridge or a basic quark dessert into something special – a bit of crunch, a bit of depth, a bit of comfort. This chocolate granola is quick to make, requires only a few ingredients, and fits perfectly wherever you need it: as a topping, as a snack, or simply for that moment when food should not only fill you up but also nourish you.
Inspiration for this Recipe
My chocolate granola recipe is based on one from the cookbook "Eat Like a Woman" by Andrea Haselmayr, Denise Rosenberger, and Verena Haselmayr. I've made a few minor changes, such as using hazelnuts instead of almonds and walnuts, rice syrup instead of agave nectar, and apple chips instead of dried berries. However, you're also very welcome to try the original recipe and let me know in the comments which you prefer!
I can wholeheartedly recommend this book if you are interested in a cycle-based diet and are looking for more recipe ideas.
Advertisement (Affiliate): You can find the book “Eat Like A Woman” by Andrea Haselmayr, Denise Rosenberger and Verena Haselmayr, for example. here.
Discover more Healthified and Vegan Recipes
I've already shared some healthified recipes with you. For me, recipes are healthier if they contain less refined sugar, less (unhealthy) fat, and / or more protein and fiber. Here you'll find my collection of healthy recipes.
In addition, there are several more vegan recipes on “sizzling & frizzling”. Vegan recipes do not use any animal products. Here you will find my selection of vegan recipes.
Chocolate Granola in the Luteal Phase
During the luteal phase, many women are particularly plagued by PMS (premenstrual syndrome). Meanwhile, this is the time to take care of yourself, supporting your body with the right nutrients for the subsequent menstrual phase.
During this time, you may experience water retention, digestive problems, mood swings, and even back and abdominal pain. Nutrients that can be particularly helpful during this time include vitamins B1, B6, D, and E, as well as iron, potassium, calcium, magnesium, omega-3 fats, long-chain carbohydrates, progesterone-like phytohormones, antioxidants, and chlorophyll.
I have specifically chosen some ingredients for this chocolate granola so that their nutrients can support you and your hormonal balance during this time:
- hazelnuts: are rich in vitamin E, various B vitamins, and important minerals such as magnesium, as well as healthy fats. They also contain fiber and antioxidants, which can contribute to good health. They help to balance declining energy levels, alleviate PMS symptoms such as cramps, prevent cravings, and support progesterone production.
- oats: are particularly valuable due to their high fiber content (beta-glucan) and abundant minerals such as iron, magnesium, zinc, phosphorus, and vitamins (B1, B6, E), which stabilize blood sugar and mood. They help reduce PMS-related cravings and maintain consistent energy levels.
- shredded coconut: are rich in fiber and contain saturated fatty acids as well as minerals such as potassium, magnesium, and iron. Fats are an important building block for the production of steroid hormones, including progesterone, which plays a key role in the luteal phase. Furthermore, coconut flakes provide sustained energy and can help keep blood sugar levels stable, thus counteracting cravings and energy crashes.
- flax seeds: are particularly rich in omega-3 fatty acids, fiber, magnesium, potassium, and antioxidants, as well as phytoestrogenic lignans. These can have a hormonally balancing effect and alleviate PMS symptoms such as breast tenderness or mood swings. Their high fiber content also supports digestion and stable blood sugar levels.
- amaranth / quinoa: provide valuable complex carbohydrates, high-quality plant-based protein, as well as iron, magnesium, calcium, and potassium. They also contain B vitamins, which are important for nerve function and energy balance. During the luteal phase, they help to maintain stable energy levels, counteract fatigue, and supply the body with essential minerals.
- cocoa: is rich in magnesium, iron, and antioxidants (flavonoids), as well as small amounts of B vitamins. Magnesium can help relieve cramps and feelings of tension, while the antioxidants have an anti-inflammatory effect. Additionally, cocoa can improve mood and support well-being during the luteal phase.
- goji berries: contain many antioxidants, vitamin C, vitamin A, iron, as well as secondary plant compounds and chlorophyll. They support the immune system and have a cell-protective effect. Their nutrient mix can counteract fatigue and gently strengthen the body during the luteal phase.
Chocolate Granola with Nuts & Seeds
This chocolate granola is incredibly easy to prepare: all the basic ingredients are mixed, baked, and then refined with additional ingredients. Thanks to nuts, seeds, oats and coconut flakes, it's high in fiber and gentle on the gut. It's particularly well-suited for hormonal support during the luteal phase.
Ingredients:
Instructions:
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Chop the hazelnuts and put them in a large mixing bowl.
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Preheat the oven to 350 °F (180 °C), top / bottom heat.
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Add the oats, shredded coconut, flax seeds, puffed amaranth / quinoa and baking cocoa to the hazelnuts and mix everything well.
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Then add the liquid ingredients, namely coconut oil and rice syrup, and mix everything well to form a uniform mixture.
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Now line a baking tray with parchment paper and spread the chocolate granola evenly on it.
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Bake the chocolate granola for 15-20 minutes on the middle rack. Turn it over once or twice during this time. Mine baked for 20 minutes, and I turned and redistributed the chocolate granola after 10 minutes and again after another 5 minutes.
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Remove the chocolate granola from the oven and flip it over once more. Let it cool completely before sprinkling on the cacao nibs, goji berries, and dried fruit. You can break up any larger pieces with your hands before transferring the chocolate granola to an airtight container for storage.
Nutritional Information
servings 20
- Amount per Serving
- Calories 73.9kcal
- % Daily Value *
- Total Fat 4.56g8%
- Potassium 28.36mg1%
- Total Carbohydrate 6.14g3%
- Dietary Fiber 1.33g6%
- Sugars 2.1g
- Protein 1.56g4%
** The daily percentages are based on a 2000 kcal diet. Your daily figures might be higher or lower according to your caloric need.
Remark
Tip:When stored in an airtight container, the chocolate granola will keep good for several weeks.