Chocolate Granola 

Oats are full of prebiotic goodness and here I’ve teamed them up with other prebiotic foods - cocoa, banana, almonds (raw with skin on).

Prebiotics are an important naturally occurring food for your gut microbiota.

During perimenopause and menopause the gut can become disturbed and out of balance. Symptoms such as bloating and changes in bowel movements, either looser/more frequent or more constipated, can occur.

Prebiotic food can help to address this, by feeding your beneficial gut microbiome.

It’s a really simple granola to make. Easily done in about 15 minutes, plus cooling time.

Swaps: Have a look at the recipe, as there are plenty of swaps if you don't like cocoa or banana.

1 ripe banana, mashed*
1 ½ tablespoons extra virgin olive oil
½ teaspoon vanilla extract (optional) 
11g/ 1 heaped tablespoon cocoa or cacao or swap for 2 teaspoons cinnamon powder 125g whole rolled oats - use gluten free if celiac  
20g raw almonds, roughly chopped
20g pumpkin seeds
Optional - 1 tablespoon grated fresh ginger

*If you don’t like, or can’t tolerate banana, then use 1 ½ tablespoons maple syrup 

Oven set at 160˚C fan forced, 180˚C regular

Using your hands (its a bit messy), or a fork, thoroughly massage all the ingredients together except for the nuts/seeds.
Tip this mixture onto a lined baking tray, spread out thinly and pop in the oven.
After about 10 minutes take it out of the oven, scatter over the nuts/seeds and stir around taking the outside bits in and the inside bits out!
Pop back in the oven for another 5 minutes. Then bring out of the oven to cool; The granola goes crunchier as it cools.
Once cold, store in an airtight container for a couple of weeks.

I often double or triple the recipe amount - this might mean you have to allow 5 more minutes for the initial cooking time before adding the nuts/seeds, plus stir the mixture around half way through the initial cooking time. This prevents outside pieces from over cooking before the inside pieces are baked enough.