Food Allergies

Healthy High Energy Granola Recipe (free of many common food allergens)

Food Allergy Awareness Week comes in May each year to bring heightened awareness to this important issue. Did you know that more than 32 million Americans are living with potentially life threatening food allergies? Our family and so many others are affected by this, but that doesn’t mean that we can’t enjoy delicious and healthy foods – even those that are traditionally made with common allergens.

For this week, I want to share a super healthy high energy granola recipe that is so easy to make and also free of common food allergens such as milk, egg, soy, wheat, fish, shellfish, sesame, peanut, and most tree nuts (the granola does contain coconut*). To learn more about food allergies, visit foodallergy.org. 🥰 Please leave a ⭐⭐⭐⭐⭐ review if you like the recipe!

Top 9 Allergen Free Super Healthy High Energy Granola

Anne Holmes MS, RDN
This healthy high-energy granola is not only easy to make it is also free of common food allergens such as milk, egg, soy, wheat, fish, shellfish, sesame, peanut, and most tree nuts (the granola does contain coconut*)! Every ingredient in this recipe is healthy in some way. Hemp seeds contain omega-3 fatty acids and protein. Oats are whole grains and good sources of soluble fiber. Sunflower butter provides protein and calories for energy! This recipe can be enjoyed with any meal including breakfast, as a snack, or as a sweet-tasting healthy treat.
5 from 1 vote
Course Breakfast, Dessert, Side Dish, Snack
Cuisine American
Servings 8
Calories 232 kcal

Equipment

  • 9-inch pie dish

Ingredients
  

  • 1 cup rolled oats
  • ½ cup unsweetened coconut flakes
  • 1 cup pitted dates
  • ½ cup pitted prunes
  • ¼ cup unsweetened sunflower butter
  • 1 cup dried sweetened cranberries
  • ¼ cup hemp seeds
  • 1 spray cooking spray

Instructions
 

  • Heat oven to 350°F (177°C). Spread oats and coconut flakes out on a baking pan and heat until lightly toasted, about 10 minutes. Remove from oven and set aside.
  • Add dates and prunes to a food processor and blend until well combined.
  • Place all the ingredients into a medium-sized bowl and mix with a sturdy spoon or your hands. Spray the pie pan with cooking spray and press the mixture into the bottom only. Press until smooth and tightly packed. Bake in a 300°F (149°C) oven for 30 minutes. Cut into 8 pie-shaped pieces.

Notes

For a sweeter taste use sweetened coconut flakes and sunflower butter.
Nutrition estimations per serving: 232 calories, 7 grams fat, 2 grams saturated fat, 4 grams protein, 42 grams carbohydrate, 5 grams fiber, 2 milligrams sodium
* According to the foodallergy.org website, a small number of allergic reactions to coconut have been documented in medical literature, and most of these reactions occurred in persons without other tree nut allergies. If you have tree nut allergies, please ask your physician if you should avoid coconut.
Keyword allergen friendly, energy bars, granola

*According to the foodallergy.org website, a small number of allergic reactions to coconut have been documented in medical literature, and most of these reactions occurred in persons without other tree nut allergies. If you have tree nut allergies, please ask your physician if you should avoid coconut..

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