Gluten-Free Plum Blueberry Granola
Do you ever find yourself scavenging the cabinets in search of a quick, filling snack only to be left disappointed with not-so-great options? We’ve all been there; you’re not alone. Now imagine the same scenario, but this time, you’ve got a delicious (and healthy!) Gluten-Free Plum Blueberry Granola waiting for you on your counter or in the freezer. This quick and simple recipe packs an awesome crunch plus lots of nutrition and is perfect for snacking or as a grab and go option. Let’s talk about making it!
This granola has a nice pack of complex carbohydrates with the oats and fruit plus fat from the oil and coconut to keep you full longer. Store-bought granola is typically packed with sugar and oil (hint: you need these ingredients for any granola!) but if you make your own at home, you can make it more lightly sweet and lower in fat if that’s your thing.
When I cook at home, I’m always maximizing nutrients as much as possible so the plums and blueberries in this granola really boost the antioxidants, fiber and vitamins. I also love the beautiful colors they provide. The best thing about this Gluten-Free Plum Blueberry Granola is that it uses pantry staples and on-hand ingredients so it’s affordable, quick, and easy to make.
Ingredient Highlight: History of Oats
Did you know that oats have been a diet staple for over 32,000 years? Paleolithic hunter gatherers enjoyed wild oats as a means of survival. That’s right team – Paleo folks ate whatever they could get their hands on and they definitely ate carbs! Even though oats have been eaten for so long, they were late to the domestication game. It’s believed that they were accidentally brought to Europe and were actually considered a weed that grew amongst wheat and barley crops. Lucky for the oats, they thrived in the temperate climate of Europe and eventually became a sought after crop of its own.
It wasn’t until the 1600s that oats landed in the Americas, brought over by European immigrants. At this time, oats were mainly grown and used for horse feed. After the industrialization of agriculture, oat crops began dwindling. Today, the Americas take second to Europe in the world’s production of oats.
Oats have lots of great health benefits and are, as such, a regular pantry staple in most homes. Oats are a whole grain food, which means more fiber and vitamins and minerals. These grains are sure to keep you full longer and help regulate cholesterol levels and blood pressure. Oats also contain polyphenols (antioxidants), which may promote gut health and the immune system.
Let’s Talk Gluten
Gluten is a popular buzzword that has gained traction in recent years. So what is gluten and what does it mean when something is gluten-free?
Gluten is a protein that is found in certain grains including wheat, barley, and rye. Oats are typically grown or processed alongside these grains so they are not usually considered gluten-free. However, you can find oats, like Bob’s Red Mill rolled oats or steel cut oats, that are grown and processed separately from gluten containing grains.
Gluten-free simply means that foods and foodstuffs are processed without gluten or they are naturally grown without gluten. For example, fruits and vegetables are gluten-free by nature.
Eating gluten-free is not necessarily better for your health unless you have Celiac Disease or are otherwise gluten intolerant. I definitely have a lot of clients who are gluten-free for a variety of reasons but to me, it’s important that we don’t restrict foods or unnecessarily cut them out. It just takes your choice options away and who wants that?
Making the Gluten-Free Plum Blueberry Granola
Gluten-Free Plum Blueberry Granola is totally hands-off and easy to make. All you have to do is blend the ingredients in a bowl then stick the mixture on a cookie sheet and bake. Does it get any easier than that?
If you’re gluten-free, then be sure that you have a gluten-free brand of oats and it should be labeled as such. Make sure that you grab a really large mixing bowl so that you have room to work and mix all the ingredients together.
You can literally just place the oats in the bowl and then add the other ingredients on top and mix it together. Or you could take a smaller mixing bowl and combine the syrup, the coconut oil, and spices so it’s blended together and then fold that into the oats. That could create more even coverage.
After that’s finished, simply fold in the coconut flakes, plums and blueberries. Remember, if you want to swap different types of berries in or out, that will work just fine. You can also adjust the spices up or down – this is your show!
Once you’ve got the granola baking in the oven, be sure to move onto prepping other recipes! This is a perfect recipe for meal prep. When it’s baking, be extra careful that it doesn’t get burned but also be sure that it gets golden enough to be crispy and not chewy. As you wrap up the cooking, check on it often and stir it as needed so it bakes evenly.
One of my favorite things about granola is that it is very versatile. Don’t have any blueberries on hand? No problem, substitute with cranberries, strawberries, or even chopped apricots or figs. Whenever you’re buying dried fruit, just be sure to get them unsweetened or sweetened with fruit juice rather than a lot of added sugar.
Not a huge fan of maple syrup? That’s okay, you can use agave nectar instead. You could also use honey but just be aware that it makes it non-vegan friendly.
This recipe makes a large batch so be sure to freeze some for later. Freeze in smaller portions so that you can pull them out as needed. This is a great treat for you to enjoy for breakfast on the go, an after school snack, or pre/post-workout.
This is a great recipe to get creative with. Share your favorite granola combinations in the comments
Dried plums combined with blueberries in this Gluten-Free Plum Blueberry Granola make a delightful combo. I hope you enjoy these delicious flavors together. If you like this recipe, check out my:
Gluten-Free Plum Blueberry Granola
- 4 cups rolled oats
- 1/4 cup maple syrup
- 2 tablespoons coconut oil, melted
- 2 teaspoons ground cinnamon
- 1 1/2 teaspoons ground ginger
- 1/2 teaspoon ground allspice
- 1/2 teaspoon ground nutmeg
- 1/2 cup unsweetened coconut flakes
- 1 cup dried unsweetened blueberries
- 1 cup unsweetened dried plums, chopped
- Preheat the oven to 325F and line a large baking sheet with parchment paper.
- In a large mixing bowl, combine the oats, maple syrup, coconut oil, and spices. Toss to coat well.
- Spread the granola in an even layer on the prepared baking sheet.
- Bake the granola until it is golden brown, about 12 to 20 minutes. Half way through cooking, mix the granola to ensure even cooking.
- Remove the granola and let it cool.
- In a large mixing bowl, combine the oat mixture, coconut, berries, and plums.
- Transfer the granola to storage containers and freeze for later, if desired.
Ginger Hultin,MS, RD, CSO
Thanks for visiting! If you’re like me: obsessed with eating, wine, going out and traveling, you’re in the right place. Champagne Nutrition® LLC is a Registered Dietitian-run concierge virtual practice helping clients look and feel better. On this blog, you’ll ﬁnd cocktails, mocktails, and plant-based recipes that are easy to make quickly at home and pack for leftovers on your adventures.