Tag Archives: peanut free

Honey Almond Coconut Granola

This honey almond coconut granola is an easy, 6 ingredient breakfast that you and your family will love! Enjoy with milk or yogurt and fresh fruit.

This 6 ingredient honey almond coconut granola is super easy to make and a great low sugar alternative to store-bought granola. Peanut and dairy free!

JZ likes to joke about how I rarely make the same recipe twice. Whenever I make a good recipe, he will say “This was really good – too bad you’ll never make it again”. And he has a point. There are just too many recipes, ingredients, and cooking techniques I want to try, so I’m always making new things.

That’s one of the things I love the most about my job as a grocery store dietitian – that it gives me another outlet for my adventurous nature in the kitchen. A good chunk of my job is spent cooking between the classes I teach, my project work for the recipe development team, and sampling events for staff and customers. I don’t hate it – not one bit!

Last week was a particularly cooking intensive week involving testing a chocolate chip cookie recipe, making pumpkin smoothies and pumpkin granola in a class, sampling out a curried pumpkin soup for a pumpkin floor display I put together, and making that soup again along with a roasted squash dish for a class on winter squash. I was pretty cooked out by the end of it!

This 6 ingredient honey almond coconut granola is super easy to make and a great low sugar alternative to store-bought granola. Peanut and dairy free!

So when the weekend rolled around and I needed to make a new batch of granola to replenish our stash, I decided to go with an old tried and true favourite that I can make with my eyes closed – a honey almond coconut granola that I first posted on the blog years ago (and that needed a serious photography update). So there JZ, I do cook some things more than once!

This honey almond coconut granola is super easy and made with only 6 ingredients. It’s also lower in sugar than your typical granola and completely dairy free. You can feel free to jazz it up by adding other nuts, seeds, or dried fruit, but I enjoy its simplicity as it is. I like to serve it with plain yogurt and fruit, or sprinkle it over a bowl of oatmeal for a burst of texture. Either way, it won’t last long!

This 6 ingredient honey almond coconut granola is super easy to make and a great low sugar alternative to store-bought granola. Peanut and dairy free!

Honey Almond Coconut Granola
 
Prep time
Cook time
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This honey almond coconut granola is an easy 6 ingredient recipe that's peanut free and dairy free.
Author:
Recipe type: Breakfast
Yield: 3 cups
Ingredients
  • 2 cups large flake rolled oats
  • ⅔ cup chopped raw almonds
  • ¼ cup unsweetened shredded coconut
  • A few pinches of salt
  • 2 tbsp canola oil (or coconut oil)
  • ¼ cup honey
  • 1 tsp vanilla
Instructions
  1. Preheat your oven to 325°F and line a baking sheet with parchment paper.
  2. Mix together the oats, almonds, coconut and salt.
  3. In a saucepan over medium low heat, combine the canola oil and honey and stir until mixed. Remove from the heat and stir in the vanilla, then pour over the dry ingredients.
  4. Mix the granola well and then spread it evenly over the parchment covered baking sheet. Bake for 15-20 minutes, making sure to take it out and stir it every 5 minutes.
  5. Let cool and then store in an airtight container for 2-3 weeks.

This 6 ingredient honey almond coconut granola is super easy to make and a great low sugar alternative to store-bought granola. Peanut and dairy free!

Do you repeat meals a lot, or are you always trying new recipes like me?

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Mediterranean Millet Salad with Sun-Dried Tomatoes and Goat Cheese

This Mediterranean millet salad is a healthy vegetarian side dish or main course filled with delicious Greek flavours! Gluten free with a vegan option.

This Mediterranean millet salad is a healthy vegetarian side dish or main course filled with delicious Greek flavours! Gluten free with a vegan option.

I have been on a huge Mediterranean kick this past month!

It might have something to do with the fact that I spent some time recently planning a Mediterranean themed class that I’m teaching a few times this month. Browsing through recipes of tabbouleh, fresh salads, and hummus gave me a huge craving for the fresh and salty flavours of Mediterranean cuisine!

And it doesn’t hurt that Mediterranean foods often boost huge health benefits. All of those healthy fats like nuts, olive oil, and fish and the fibre-rich fruits, vegetables, and legumes make the Mediterranean style of eating an extremely healthy one. It has been associated with lower cholesterol levels, reduced risk of heart disease, improved markers of inflammation in metabolic syndrome, and possibly even reduced incidence of Alzheimer’s and Parkison’s disease. All good reasons to eat more Mediterranean foods!

But I like to consider Mediterranean eating as less of a diet and more of an inspiration. I think we all know diets don’t work – plus who wants to feel like they have to adhere rigidly to a food plan? Instead I like to encourage clients to draw inspiration from the Mediterranean diet and incorporate meals centred around whole grains, legumes, fruits and vegetables, seafood, nuts and seeds, and olive oil into their lifestyle.

This Mediterranean millet salad is a healthy vegetarian side dish or main course filled with delicious Greek flavours! Gluten free with a vegan option.

This Mediterranean millet salad is a fantastic dish with many of the hallmarks of Mediterranean cuisine: whole grain millet, plant protein from the chickpeas, fresh herbs for flavour, sun dried tomatoes and olives, and of course olive oil to bring it all together. It makes a wonderful addition to any summer meal and the leftovers are great for lunches. It’s also a bit hit at barbecues – alongside the traditional burgers and potato salad, of course. Because it’s not about dieting, it’s about adding in healthy Mediterranean inspired foods where you can!

This Mediterranean millet salad is a healthy vegetarian side dish or main course filled with delicious Greek flavours! Gluten free with a vegan option.

Mediterranean Millet Salad with Sun-Dried Tomatoes and Goat Cheese
 
Prep time
Cook time
Total time
 
This Mediterranean millet salad is a healthy vegetarian side dish or main course filled with delicious Greek flavours!
Author:
Yield: 3-4 servings
Ingredients
  • ⅔ cup dry millet
  • 1 (19-oz) can chickpeas, drained
  • ⅓ cup pitted kalamata olives, sliced
  • ¼ cup sun dried tomatoes in oil, drained and chopped
  • 1.5 cups fresh chopped Italian parsley
  • ⅓ cup crumbled soft goat cheese
  • 4 tbsp fresh lemon juice
  • 2 tbsp extra virgin olive oil
  • ½ tsp Dijon mustard
  • Salt and pepper to taste
Instructions
  1. Bring 1-1/3 cups water to a boil in a medium sized pot. Once it is boiling, add the dry millet, cover, and reduce heat to a simmer. Cook for about 20 minutes, or until water is absorbed. Remove from heat and let cool, then place in fridge for 1 to 24 hours.
  2. In a large bowl combine the cooled millet, chickpeas, olives, sun dried tomatoes, parsley, and goat cheese. Mix all together.
  3. Then whisk together the lemon juice, olive oil, mustard, salt and pepper in a small dish and pour over the salad. Stir until it is mixed in.
  4. Serve immediately or cover with seran wrap and store in the fridge for 4-5 days.

What are your favourite Mediterranean foods/dishes? 

Looking for more whole grain vegetarian recipes? You might like…

Tempeh Quinoa Power Bowl

This tempeh quinoa power bowl drizzled with a dreamy lemon tahini sauce is a healthy meal packed with vegan protein!

Black Bean Rice Bowl

A vegetarian and gluten free black bean rice bowl packed with fresh Mexican flavours.

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20 Healthy Nut Free Snacks

A round up of healthy nut free snacks that taste delicious and are safe for nut allergies!

A round up of healthy nut free snacks that taste delicious and are safe for nut allergies! Photo credit: Chelsea’s Healthy Kitchen, The Honour System, Yummy Beet, and Kiwi & Bean

I don’t really mind having a nut allergy (well, except for the fact that I can’t eat at any ice cream shops and most bakeries) – but one thing that really drives me crazy is how little attention nut allergies get from food companies.

It seems like there are hoards of vegan and gluten free products being added to the market each year – yet nut free products have barely progressed since my childhood. And when it comes to healthy nut free snacks, the pickings are even slimmer.

So a few years ago I started making my own. Inspired by blogs like Oh She Glows and Edible Perspective, I realized that making homemade snacks could be easy and rewarding! And a whole lot tastier than those Quaker chewy bars, which at the time were one of the only granola bars on the market I could eat (calling them a “granola bar” is probably a long shot, as they’re really more like candy bars).

I found that at first I had to adapt a lot of the recipes, since most called for nuts or nut butters. But now there seem to be a lot more snack recipes online using healthy nut free ingredients like soy and seed butters, and seeds like sunflower, pumpkin, hemp, chia, flax, and sesame. These ingredients contain a lot of the same nutrients as nuts, like protein, healthy fats, iron, and zinc, making them equally as healthy as nuts. I’m glad their finally getting their moment in the spotlight!

I’ve rounded up some ideas for nut free snacks from some of my favourite blogs in this post. Nut allergies or not, these healthy nut free snacks are sure to satisfy!

A round up of healthy nut free snacks that taste delicious and are safe for nut allergies!Photo credit: The Honour System

Sunbutter  Cups with Dark Chocolate and Hemp Seeds via The Honour System

Raw Gooey Brownie Fantasy Bars via Oatmeal With a Fork

Cacao Mesquite Energy Balls via Chelsea’s Healthy Kitchen

Super Seed Chocolate Protein Bites via Oh She Glows

A round up of healthy nut free snacks that taste delicious and are safe for nut allergies!Photo credit: Chelsea’s Healthy Kitchen

Healthy Oat and Flax Date Squares via Chelsea’s Healthy Kitchen

Cranberry Coconut Chocolate Chip Granola Bars via Eating Bird Food

Superfood Chocolate Sesame Snack Squares via Faring Well

Banana Bread Granola Bars via Running With Spoons

A round up of healthy nut free snacks that taste delicious and are safe for nut allergies!Photo credit: Chelsea’s Healthy Kitchen

Nut Free Banana Chocolate Chip Date Bars via Chelsea’s Healthy Kitchen

No Bake Chocolate Sunflower Seed Butter Granola Bars via Running with Spoons

Nut Free Power Bites via Lexi’s Clean Kitchen

Chocolate Chip Soy Nut Butter Date Bars via Chelsea’s Healthy Kitchen

A round up of healthy nut free snacks that taste delicious and are safe for nut allergies!Photo Credit: Yummy Beet

Vegan Gluten Free Banana Bread via Yummy Beet

Honey Oat Squares via The Honour System

Superfood Chocolate Protein Bars via Pure Ella

Sunflower Seed Brittle via Sprouted Kitchen

A round up of healthy nut free snacks that taste delicious and are safe for nut allergies!Photo credit: Kiwi & Bean

Crispy Baked Homemade Granola Bars via Kiwi and Bean

Banana Bread Muffin Tops via Oh She Glows

Pumpkin Chocolate Chip Muffin Tops via Chelsea’s Healthy Kitchen

Raw Hemp Protein Bars via Green Kitchen Stories

What are your favourite nut substitutes to use in baking?

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