Fruit-Sweetened Blueberry Walnut Granola

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Finally, a homemade cereal recipe that is free of sweeteners without sacrificing any crunchy clusters. This heart-healthy granola is naturally sweetened with pureed prunes, applesauce. and blueberries. Walnuts and pumpkin seeds add a great boost of healthy fats, magnesium, and zinc. If your mornings are busy, mix everything together and bake the night before.

Further Food Nutritionist Commentary:

Granola is a healthful, delicious way to start the day -- a balance of sustaining protein (10 grams per serving here!), complex carbohydrates and fiber, plus essential good fats, vitamins and minerals from a variety of nuts and seeds. The applesauce helps bind it all together and adds a natural sweetness, and the prunes and blueberries are rich sources of antioxidants.

Notes: Cut down on added fat and sodium by starting out with raw unroasted/unsalted nuts and seeds, and choose an almond butter that lists only "almonds" in the ingredients. If making gluten-free, ensure both the rolled oats and oat bran are certified as 100% gluten-free.

By Heather Goesch, MPH, RDN, LDN

Fruit-Sweetened Blueberry Walnut Granola

  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Servings: 6

Ingredients

3 cups gluten free rolled oats
3 tablespoons oat or rice bran
1/2 teaspoon cinnamon
1/8 teaspoon ground nutmeg
6 dried prunes (chopped)
1/3 cup unsweetened applesauce
2 tablespoons virgin coconut oil
1 tablespoon almond butter
1 tablespoon flaxseeds
1/4 teaspoon salt
1/2 cup frozen blueberries
3 tablespoons pumpkin seeds
1/4 cup walnut pieces

Instructions

  1. Heat oven to 350F.
  2. Light a baking sheet with parchment paper.
  3. In a large bowl, stir together oats, oat bran, cinnamon, and nutmeg. Set aside.
  4. In a food processor, puree prunes, applesauce, coconut oil, almond butter, flaxseed, and salt.
  5. Mix wet ingredients into dry, and fold in blueberries. Spread an even layer on baking sheet and bake until golden, about 15-20 minutes.
  6. When cool enough to handle, transfer to bowl and fold in pumpkin seeds and walnut pieces.
  7. Enjoy as is or serve with almond milk. Store tightly sealed in the fridge.
Heat oven to 350F. Light a baking sheet with parchment paper. In a large bowl, stir together oats, oat bran, cinnamon, and nutmeg. Set aside. In a food processor, puree prunes, applesauce, coconut oil, almond butter, flaxseed, and salt. Mix wet ingredients into dry, and fold in blueberries. Spread an even layer on baking sheet and bake until golden, about 15-20 minutes. When cool enough to handle, transfer to bowl and fold in pumpkin seeds and walnut pieces. Enjoy as is or serve with almond milk. Store tightly sealed in the fridge.

Nutrition Information

Per Serving:  Calories: 304; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 101mg; Potassium: 340mg; Carbohydrate: 39g; Fiber: 9g; Sugar: 4g; Protein: 10g

Nutrition Bonus:   Iron: 33%

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