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Crunchy Nutty Granola

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I absolutely love granola not only because the combination of nuts and seeds makes it a great source of fiber, minerals, and protein, but because this recipe has a perfect combination of salty and sweet. I recommend using this granola on top of your morning smoothie bowls, as a substitute for your morning cereal paired with fruit, or as a topping for dessert. I tend to use it on my frozen banana ice cream bowls a lot.

Further Food Commentary:

You’ll see that although this recipe is loaded with nutritious ingredients and whole foods it is quite high in calories, fat and carbohydrates per serving. So I love granola, especially those made without refined sugar as it is an easy way to get energy on the go but I always say "proceed with caution" as serving sizes are small and we often forget that. The nuts in this recipe provide heart healthy fats, the grains and the chia seeds provide fiber, calcium and omega 3 fatty acids and finally the cinnamon is helpful in balancing blood sugar and for weight loss. This is a recipe loaded with power foods that will keep you going all day long! If you want to cut the sugar even further, I would recommend taking out the cranberries and limiting your sweetener to either honey OR syrup!


By Amy Shapiro, MS, RD, CDN

Crunchy Nutty Granola

Stars ( Reviews)

  • Prep Time:15 minutes
  • Cook Time:20 minutes
  • Servings: 10

Ingredients

1 cup pumpkin seeds
1 tablespoon chia seeds
1 cup sunflower seeds
4 cups gluten-free rolled oats
1 cup sliced almonds
1/4 cup chopped walnuts
1/2 cup pecans
1/4 cup dried cranberries
1 tablespoon cinnamon
2 cups shredded coconut
1 teaspoon vanilla extract
1 pinch of salt
2 tablespoons coconut oil
1/4 cup honey
1/4 cup maple syrup

Instructions

  1. Pre-heat oven to 350 degrees F.
  2. Measure all of the nuts, seeds, and oats into a large mixing bowl.
  3. Place honey, coconut oil, and maple syrup into a medium saucepan over medium-high heat.
  4. Heat until the mixture begins to form small bubbles.
  5. Once the liquid mixture starts to form bubbles remove from heat and pour in vanilla extract.
  6. Pour liquid mixture over granola and add in the cinnamon and salt. Mix well until very combined.
  7. Spread out granola mixture on a few sheet trays lined with parchment paper and bake in the oven for ten minutes.
  8. After ten minutes, take granola out of the oven and toss around with a spatula.
  9. Place back in oven for another ten minutes or until the granola starts to turn brown. Let the granola cool for about fifteen minutes before eating. Parchment paper is very important here. Without it, the granola will stick to the bottom of the tray.
Pre-heat oven to 350 degrees F. Measure all of the nuts, seeds, and oats into a large mixing bowl. Place honey, coconut oil, and maple syrup into a medium saucepan over medium-high heat. Heat until the mixture begins to form small bubbles. Once the liquid mixture starts to form bubbles remove from heat and pour in vanilla extract. Pour liquid mixture over granola and add in the cinnamon and salt. Mix well until very combined. Spread out granola mixture on a few sheet trays lined with parchment paper and bake in the oven for ten minutes. After ten minutes, take granola out of the oven and toss around with a spatula. Place back in oven for another ten minutes or until the granola starts to turn brown. Let the granola cool for about fifteen minutes before eating. Parchment paper is very important here. Without it, the granola will stick to the bottom of the tray.

Nutrition Information

Per Serving:  Calories: 430; Total Fat: 28g; Saturated Fat: 12g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 65mg; Potassium:264mg; Carbohydrate: 39g; Fiber: 6g; Sugar: 16g; Protein: 10g

Nutrition Bonus:  Iron:23%

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Sabrina Brown Health Expert
Bean's Kitchen
email
sabrina.brown@fandm.edu

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