Ingredients

Adjust Servings:

	3 cups rolled oats
	1 cup pecans, chopped
	1/2 cup pumpkin seeds
	1/4 cup chia seeds
	1/3 cup ground flax seeds
	1 tsp ground cinnamon
	1/3 cup maple syrup
	1/2 cup unsweetened applesauce
	1 tsp vanilla extract

Nutrient Analysis
PER SERVING: 1/2 cup
Calories	300
Fat	16 g
Carbohydrates	33 g
Fibre	6 g
Sugars	10 g
Protein	8 g
Sodium	5 mg

This homemade Pecan Granola is a versatile and kidney-friendly option, perfect for breakfast or as a nutritious snack.

Pecan Granola:
Downloadable/printer-friendly version

SERVING SUGGESTIONS: For a perfect breakfast, add fresh berries and a non-dairy beverage. As a nutritious snack, enjoy a half portion (1/4 cup) of granola with fruit compote.

STORAGE: This granola can be stored for three months in an airtight container at room temperature.

NOTES:
• Pumpkin seeds provide magnesium, which supports kidney, muscle, bone, and cardiovascular health.
• Whole grains, flax seeds, chia seeds, and the option of hemp seeds add fibre, plant proteins, and omega-3s.
• Unsweetened applesauce helps lower added sugar, while moderate maple syrup keeps sweetness at 10 g sugar per serving.
• The recipe is very low in sodium (5 mg per serving), classifying it as “sodium free.”
• Easy to prepare in bulk, this granola supports weekly meal planning and helps reduce
reliance on ultra-processed foods.
• Find more info about reducing sugar in the first edition of Love Your Kidneys.

Ingredients

3 cups rolled oats
1 cup pecans, chopped
1/2 cup pumpkin seeds
1/4 cup chia seeds
1/3 cup ground flax seeds
1 tsp ground cinnamon
1/3 cup maple syrup
1/2 cup unsweetened applesauce
1 tsp vanilla extract

Preparation

1 Done	Preheat the oven to 150°C (300°F). Line a large baking sheet with parchment paper.
2 Done	In a large bowl, combine the rolled oats, pecans, all the seeds, and cinnamon. Stir to mix well.
3 Done	In a small bowl, whisk together the maple syrup, applesauce, and vanilla extract. Pour this wet mixture over the dry ingredients, and mix thoroughly with a spatula until everything is well coated.
4 Done	Spread the mixture evenly on the prepared baking sheet. Bake in the centre of the oven for 30 minutes, stirring halfway through the cooking time.
5 Done	Allow the granola to cool completely before transferring it to an airtight container for storage.