Oh boy, this honey oat walnut granola is so good...and so incredibly easy to make!
Forget store-bought granola bars. Try these next time you want to stock up on a tasty, nutritious grab-and-go snack. The best part? You can adjust the ingredients to suit your own constitution or health needs.
With this recipe, form granola bar shapes for an easy snack or simply bake a granola crumble to sprinkle over yogurt, desserts, or whatever your heart desires!
Rolled and steel-cut oats are naturally gluten-free, but it's important to remember that, while oats themselves don’t contain gluten, they are often processed in facilities that also handle wheat, barley, and rye, which can lead to cross-contamination. Look for certified gluten-free oats, which are processed in dedicated facilities to avoid contamination
Keep scrolling for variations of this honey oat walnut granola based on different patterns, below...
Why I Love This Recipe: Let’s Talk TCM
In Traditional Chinese Medicine (TCM), qi deficiency is a pattern that often presents as fatigue, bloating, poor digestion, and difficulty absorbing nutrients. Rolled oats, the base of this honey oat walnut granola, are an amazing food for helping to strengthen the spleen and stomach, as they are easy to digest and provide long-lasting energy. In Western nutrition, oats are high in complex carbohydrates and fiber, which help regulate blood sugar and support steady energy levels. The addition of honey further supports the spleen by providing a natural source of quick, easily digestible glucose, while the almonds and walnuts provide healthy fats and protein to prevent energy crashes.
The TCM pattern called blood deficiency can lead to symptoms like dizziness, dry skin, poor concentration, anxiety and insomnia. The walnuts, almonds, and flaxseeds in this granola are excellent for this pattern, as they are deeply nourishing for both the blood and brain, supporting cognitive function and replenishing essential nutrients. From a Western perspective, these ingredients are rich in omega-3 fatty acids, vitamin E, and magnesium, all of which help improve circulation, brain function, and skin health. Since blood deficiency often overlaps with iron deficiency, the inclusion of nuts and oats—both of which contain plant-based iron and B vitamins—can support healthy red blood cell production to help treat anemia.
Cinnamon and nutmeg add warming properties to invigorate blood flow, which can be beneficial for those with cold extremities or poor circulation, like in patterns of yang deficiency. On the flip side, this recipe also supports yin deficiency, benefitting the internal dryness that often manifests as dry skin, constipation, irritability, or feeling overheated. It's the coconut oil, flaxseed and honey that help to moisten the body and nourish yin. From the Western nutritional standpoint, these ingredients provide essential fatty acids, fiber, and natural hydration, all of which contribute to improved gut health, skin elasticity, and anti-inflammatory benefits.
All-in-all, this a very balancing recipe. However, if you'd like to address a specific pattern, try substituting the nuts with some of ingredients and ideas below.
Granola Ingredients by Pattern:
For blood deficiency patterns, try adding dried apricots, Chinese red dates, black sesame seeds, pine nuts, or a dash of blackstrap molasses.
For qi deficiency patterns, try adding dried cherries, raisins, shredded coconut or amaranth flour.
For yin deficiency patterns, try adding dried blueberries, goji berries, or black sesame seeds.
For yang deficiency patterns, try adding dried strawberries, pine nuts or crushed pistachios.
For dampness patterns, try adding dried papaya chunks, dried plums, pumpkin seeds or crushed roasted seaweed.
For excess heat patterns, try adding amaranth flour, a dash of spirulina or chlorella, crushed roasted seaweed or crushed banana chips.
For qi stagnation patterns, try adding crushed banana chips, amaranth flour, or crushed roasted seaweed
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Honey Oat Walnut Granola Ingredients:
1 1/4 cups rolled oats
3/4 cup tapioca flour
2 tablespoons ground flaxseed
1/2 cup walnuts
1/2 cup sliced almonds
3/4 teaspoon salt
1 1/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/2 cup coconut oil
1/4 cup honey
1 tablespoon vanilla extract
Why You'll Love This Recipe: Blood & Brain Support
Nourishes Qi & Blood: Oats are considered warming, blood nourishing and help build spleen and stomach qi, supporting digestion and overall energy levels.
Supports Digestion & Resolves Dampness: The fiber in oats helps move food through the digestive system, aiding those with sluggish digestion, bloating, or damp accumulation. They are also easy to digest, which is helpful for nutrient absorption.
Calms the Shen (Spirit): Oats have mild calming properties, making them beneficial for stress, anxiety, and restlessness.
Moistens the Intestines: Their high fiber content and yin-nourishing properties of honey help to relieve dryness in the body, particularly in cases of constipation due to yin deficiency.
Supports Cognitive Health: The nuts & seeds in this recipe help nourish the kidneys and brain, supporting memory, energy, and longevity.
How to Make This Honey Oat Walnut Granola (Summary)
Preheat the oven to 325°F and line a baking sheet with parchment paper.
Mix oats, tapioca flour, flaxseed, nuts, salt, cinnamon, and nutmeg in a bowl.
In a separate bowl, whisk together coconut oil, honey, and vanilla, then combine with the dry ingredients.
Spread the mixture evenly on the baking sheet or press it into bars. Bake for 25-30 minutes until golden brown.
Let cool before serving.
