Low-Carb Maple Pecan Granola . . . (No More Frowney Faces) a DocMuscle's Favorite

Frowney Face Child

The most exaggerated “frowney” face I get in the office seems to occur when patient’s find out that they cannot eat oatmeal or cereal any longer when following a low-carbohydrate dietary lifestyle.  No, oatmeal is NOT good for you . . . I don’t care what WebMD recently said.  No, steel-cut oats are even worse (1/4th cup of steel-cut oats is 27 grams of carbohydrate – Who only eats 1/4th cup of oatmeal? Most people eat at least 1/2 -1 cup at a sitting.  You do the math . . .)

When I mentioned this to a disabled patient, even her service dog frowned.

Frowny Face Dog

Now, before you go running to Larry, the Quaker Oats Mascot (he’s been around for over 140 years), and ask his weight loss advise, I have the solution.

Larry, the Quaker Oats mascot loses 10 lbs for new 2012 cover (He finally figures it out after 137 years)
Larry, the Quaker Oats mascot loses 10 lbs for new 2012 cover (He finally figures it out after 137 years)

My angelic wife, Tiffini, the amazing homestead chef and animal husbandry specialist on our little farm, started making low-carb granola for our horseback trail rides.  Prior to our discovery of a ketogenic lifestyle, granola was a staple in our pantry, on road trips and in the saddle bags on the trail.  This has now replaced any craving either of us had for granola.  It carries nicely all day in a Ziplock bag on horseback.  It even tastes fantastic in a bowl with unsweetened almond milk as a breakfast alternative if you’re tired of eggs and bacon (but, who ever tires of eggs and bacon? I know . . . Right?!!)

Low Carb Granola

I’ve been nibbling from this actual cookie-sheet of low-carb granola while writing this post. . . I wish you were here to share it with.  Soooooo very good, and good for your ketogenic lifestyle.  I think I’m going to eat another handful while I finish up Part II of the Principle Based Ketogenic Lifestyle post.  Enjoy . . .


Tiffini’s Maple Pecan Granola (Low-Carb)

1/4 cup butter
1 1/2 cup almonds
1 1/4 cups pecans, divided
1 cup flax seed meal
1/2 cup sunflower seeds – salted
1 cup coconut flakes, unsweetened finely chopped
1/2 cup vanilla whey protein powder – we like ISO-100
1/2 cup pepitas (pumpkin seeds), salted
1/8th tsp stevia extract
1 pinch of salt
2 egg whites
1 tsp EZ Sweetz (or 1/2 cup of Sweet Perfection)
In a food processor, process the almonds and 1 cup of the pecans until it resembles coarse crumbs.   Using a knife (preferably a sharp one – remember all bleeding stops eventually), chop the remaining 1/4 pecans coarsely.
Melt the butter and place it in mixing bowel or mixer (We use a Kitchen Aid Mixer).    Pour the coarsely chopped nuts into the mixing bowl.  Stir in flax seed meal, sunflower seeds, coconut flakes, pepitas and vanilla whey protein powder.  Blend in the remaining wet mixture, egg whites and add a pinch of salt.  Mix until it forms “clumps.”
Spread the mixture evenly on a large wax paper covered baking or cookie sheet and bake at 350 degrees F for 20-25 minutes or until golden brown.  Let it cool on the baking sheet to crisp up for a few hours.
It can be stored in a Ziplock bag in the refrigerator.
Yields 10 servings
1/3rd cup per serving
~ 4 g net carbs
14 g protein
30 g fat
Recipe was modified from Carolyn Ketchum’s Maple Pecan Flax Granola in Low-Carbing Among Friends, Volume – 1, pg. 169, Eureka Publishing, 2011.

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