Hazelnut Chocolate Granola

Enjoy your homemade granola as a snack, a topping for yogurt, or as part of a nutritious breakfast! Let me know if you have any other questions or tweaks you'd like to make.

Ingredients:

• ⅓ cup Maple Syrup

• ⅓ cup Almond Butter

• 1 tbsp Vanilla Extract

• 2 tbsp Cacao Powder

• ½ tsp Salt

• 2 ½ cups Rolled Oats

• 1 cup Puffed Rice

• ¾ cup Hazelnuts, chopped in half

• ½ cup Almonds

• 1 ½ tbsp Chia Seeds

• 70g Dark Chocolate Chips

Method:

1. Preheat your oven to 325°F (160°C) and line a large baking tray with parchment paper or grease it lightly.

2. In a large mixing bowl, whisk together the maple syrup, almond butter, vanilla extract, cacao powder, and salt until smooth and well combined.

3. Add the rolled oats, puffed rice, hazelnuts, almonds, and chia seeds to the wet mixture and fold until all ingredients are evenly coated.

4. Spread the granola mixture onto the prepared baking tray in a thin, even layer using a spatula.

5. Bake for 20 minutes on the bottom rack of the oven, then remove the tray, toss or flip the granola with a spatula, and return to the oven for another 6–7 minutes until golden and fragrant.

6. Remove the granola from the oven and immediately sprinkle the dark chocolate chips over the warm mixture. Toss gently to allow the chocolate to soften and coat some of the granola pieces.

7. Let the granola cool completely on the tray, allowing it to crisp up and the chocolate to set.

8. Once cooled, transfer the granola to an airtight container and store it at room temperature for up to one month or in the fridge for extra crunch.

Macros:

A 30g serving contains approximately 142 calories, 3.9g protein, 12.1g carbs, and 9.3g fat.

A larger 50g serving contains approximately 236 calories, 6.5g protein, 20.1g carbs, and 15.5g fat. These values make this granola a balanced option with a good mix of healthy fats, carbs, and some added protein from nuts, chia seeds, and dark chocolate.

This granola is particularly great for the luteal phase of the menstrual cycle (the 10–14 days between ovulation and menstruation) due to its nutrient profile and how it supports the hormonal and physical changes during this phase. Here's why:

Key Benefits of This Granola for the Luteal Phase:

1. Rich in Healthy Fats:

   • Ingredients like almond butter, hazelnuts, almonds, and chia seeds provide healthy fats, particularly omega-3 and monounsaturated fats. These fats help reduce inflammation and support the production of hormones like progesterone, which peaks during the luteal phase.

2. Supports Stable Blood Sugar Levels:

   • The combination of rolled oats, chia seeds, nuts, and seeds offers a balance of complex carbohydrates, fiber, protein, and fats. This balance helps stabilize blood sugar levels, reducing common luteal-phase symptoms like cravings, mood swings, and fatigue.

3. Magnesium-Rich Ingredients:

   • Nuts, seeds, and cacao powder are excellent sources of magnesium, which can help with symptoms like bloating, headaches, and irritability during this phase. Magnesium also supports muscle relaxation and can reduce cramps.

4. Mood-Boosting Properties:

   • Dark chocolate chips and cacao powder are rich in flavonoids and magnesium, which can help elevate mood and reduce stress—a common experience during the luteal phase.

5. High in Fiber:

   • The rolled oats, chia seeds, and puffed rice provide fiber, supporting digestive health. Improved digestion helps prevent bloating and supports hormone detoxification by aiding in the elimination of excess estrogen.

6. Balances Cravings:

   • The natural sweetness from maple syrup and dark chocolate satisfies sweet cravings without spiking blood sugar levels. This can help combat the increased appetite many experience in the luteal phase.

7. Contains Tryptophan:

   • Nuts and seeds are sources of tryptophan, an amino acid that aids in serotonin production. Increased serotonin can help combat irritability, anxiety, and sleep disturbances that often occur in the luteal phase.

How to Use It During the Luteal Phase:

• As a Snack: A small portion (30g) is perfect for a balanced, satisfying snack when cravings hit.

• Breakfast Boost: Pair it with a high-protein yogurt or cottage cheese for added protein, further stabilizing blood sugar levels and increasing satiety.

• Evening Treat: The magnesium and healthy fats can help relax your body and improve sleep quality.

This granola provides a well-rounded mix of nutrients tailored to the body's needs during the luteal phase, supporting hormonal balance, energy, and mood.