Bedside Granola Clusters
Today I’m sharing a recipe that I created because - hear me out - I don’t think saltines are the best bedside snack for pregnancy.
I know I know - they’re salty, crunchy, easy to eat, and can be left on your bedside table all day and night.
So they can be a life-saver. Been there.
But also, saltines might make your nausea or energy worse in the long-run, because they don’t have any protein, fibre, or fat to keep you going, and I want you to feel as good as you can!
Enter these Bedside Granola Clusters from The Food Doula Cookbook.
They’re salty, crunchy, easy to eat, and can be left on your bedside table all day and night. See what I did there?
And they’re full of protein, fibre, amazing healthy fats from the nuts and seeds, and micronutrients like magnesium, zinc, and even iron.
I was reminded how amazing this granola is last week when I was at my doctor's office. The head nurse there, who has been there forever, told me she’s been making them a lot lately for her daughter who just had a baby.
(by the way, when I hear these stories out and about, it absolutely, completely, always makes my day).
She was like ‘we LOVE the granola!!’ and I have to say, I do too.
Another thing I love about this recipe is that it makes A LOT - you can have a huge mason jar full of the granola clusters on your counter (or bedside), and also have a freezer bag full for later.
Which, I have to say, is my favourite.
If I’m making something, I want it to really pay-off, so I’m all for a big batch of granola.
This granola is your staple granola for any stage of your pregnancy, postpartum, and motherhood journey.
And you can feel good about eating it yourself, and giving it to your kids.
If you’ve ever purchased granola at the store, you know these 3 things are true
It’s SO expensive
The number one ingredient is almost always sugar (count how many types of sugar next time)
There’s like, two cups in the whole bag, and it’s done in the first 48 hours
I did a comparison at the grocery store and here’s what I found:
Most granolas had about 14g of added sugar per serving.
That’s the same as almost 3 Chips Ahoy chocolate chip cookies, per serving.
And guess how big a serving is?
Only ½ a cup!
That’s another way health washing marketing works - the granola often seems like a better choice when compared to the cereals it's next to in the aisle (for example, raisin bran is 19g of sugar per serving) in a serving-by-serving comparison.
But when you realize a serving of raisin bran is double - a full cup - it becomes obvious that the price you’re paying is not paying off in a better-health substitute.
Sneaky marketing at its finest!
This is a great replacement granola, and one that you can get into the habit of making - no matter what kind of nuts or seeds you have at home. Switch out whatever you need to!
Nutritional benefits of Bedside Granola Clusters
Here’s a sneak peak of the nutritional benefits for your stage:
Preconception
As you and your partner prepare for conception, nutrition is key to establishing a foundation for a healthy pregnancy. The Bedside Granola Clusters can nourish your body and help create a stable hormonal environment that supports your journey to conception.
Sugar control: By switching from store-bought granola to homemade Bedside Granola Clusters, you can manage your sugar intake. Store bought granola often contains a lot of added sugars, which can impact egg quality and fertility.
Hormone support: The nuts and seeds in this recipe provide essential nutrients like zinc, selenium, and vitamin E that support hormone production and balance, including the regulation of estrogen and progesterone. Balanced hormone levels are critical for ovulation and egg health. Additionally, increased nut consumption has been linked to improved sperm health in men.
Fibre for digestion: The fibre from the oats and nuts supportshealthy digestion and helps regulate blood sugar levels, which is important for overall reproductive health.
Pregnancy
During pregnancy, your body experiences various changes to support your growing baby. The Bedside Granola Clusters provide essential nutrients to meet your increased needs, keeping you fueled and helping manage your energy levels throughout the day.
Fibre for digestion: Oats offer soluble and insoluble fibre, supporting healthy digestion and helping prevent constipation—a common pregnancy challenge.
Protein for growth: Nuts and seeds provide plant-based protein, crucial for the growth and repair of tissues for both you and your baby.
Nutrient-rich fats for development: The recipe includes nutrient-rich fats like omega-3s from nuts and seeds, which aid in the development of your baby's brain and nervous system.
Postpartum
During the postpartum period, your body is recovering from birth and adjusting to its new state. The Bedside Granola Clusters offer a convenient and nourishing option as you care for your newborn.
Nutrient-rich fats for hormone regulation: Fats from nuts and seeds support hormone regulation, aiding mood and energy levels during this intense adjustment period.
Protein for recovery: Protein is vital for tissue repair and rebuilding your body after birth.
Ease of preparation: This recipe can be made in advance and kept within easy reach, making it an ideal snack for the busy postpartum period.
Breastfeeding/Chestfeeding
Breastfeeding/chestfeeding places extra nutritional demands on your body as you nourish your baby. The Bedside Granola Clusters provide a balanced mix of nutrients to keep you full and energized.
Omega-3 fatty acids for development: Seeds and nuts in the recipe provide omega-3 fatty acids, which are crucial for your baby's brain development and overall health.
Sustained energy: The combination of carbohydrates, proteins, and fats provides sustained energy to support the physical demands of breastfeeding.
Nutrient-dense snack: This recipe provides a convenient and nutrient-dense snack that can be easily eaten between feedings, helping you maintain your strength and stamina.
Let’s make them!
Bedside Granola Clusters (From The Food Doula Cookbook)
10 MINUTES PREPPING • 10 MINUTES COOKING • MAKES 1 TRAY FULL
WHAT YOU NEED:
For the flax eggs
1/3 cup warm water
2 tbsp ground flaxseed
Dry ingredients
2 cups oat flour
3 cups rolled oats
1 cup salted cashews, chopped
1 cup almonds, chopped
1 cup seeds of choice (pumpkin, sunflower, hemp, chia)
1 tsp cinnamon
1⁄2 tsp sea salt
Wet ingredients
1⁄2 cup coconut oil, melted
1⁄2 cup honey
1 tsp vanilla
HOW TO MAKE IT:
1. Preheat oven to 375°F (190°C), and line a baking tray with parchment paper.
2. Combine the water and ground flaxseed in a small bowl, and let sit
3. In a medium bowl, combine wet ingredients.
4. In a large bowl, combine dry ingredients.
5. Pour wet mixture over dry mixture, and stir to combine. Add your flax eggs, and stir to thoroughly combine.
6. Transfer mixture to prepared baking tray, and pack firmly together with spatula by pressing down across pan.
7. Bake for 10 minutes, then turn off oven, and let the granola sit overnight, or for 4 to 8 hours.
8. Remove from oven, and break into pieces of your desired size, transferring to a sealed storage container.
Note: The key to keeping the clusters formed like mini granola bars is leaving the sheet of granola packed together and untouched overnight!
Direct message me on Instagram and let me know how you customize your clusters!