Chocolate Granola with Nuts & Seeds

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

Mein Schokoladen-Granola-Rezept basiert auf einem Rezept aus dem Kochbuch "Eat Like a Woman" von Andrea Haselmayr, Denise Rosenberger und Verena Haselmayr. Ich habe ein paar kleinere Änderungen vorgenommen, wie Haselnüsse anstatt Mandeln und Walnüssen, Reissirup anstatt Agavendicksaft und Apfelchips statt getrockneten Waldbeeren. Du kannst allerdings auch sehr gerne das originale Rezept ausprobieren und mir in den Kommentaren verraten, was du besser findest!

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.

Zudem gibt es auf "brutzel, brat & knusper" noch einige weitere vegane Rezepte. Bei veganen Rezepten werden keine tierischen Produkte verwendet. Hier findest du meine Auswahl an 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.

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