Nutrient Dense Granola Recipe for the Whole Family
Granola is a major favourite around here! It’s quick-to-make, incredibly versatile, and can often be made with things you already have lying around in your pantry. We make a double batch of homemade granola every Sunday to see us through the week. We use it as cereal with milk, as a topping for smoothie bowls or yogurt bowls, and even on its own as an alternative to trail mix when we’re on the run. Before I get into the ingredients and recipe, here are a few reasons I love homemade granola so dang much:
Control over ingredients: When making granola at home, you have complete control over the ingredients you use. You can choose high-quality, whole food ingredients such as rolled oats, nuts, seeds, dried fruits, and natural sweeteners like honey or maple syrup. This allows you to avoid unhealthy additives, excessive sugar, or artificial ingredients often found in store-bought granola.
Nutrient-dense ingredients: Homemade granola can be packed with nutrient-dense ingredients that provide essential vitamins, minerals, and antioxidants. Rolled oats, for example, are a good source of fiber and can help regulate digestion and promote satiety. Nuts and seeds provide healthy fats, protein, and various micronutrients, while dried fruits offer natural sweetness and additional fiber.
Customizable to individual preferences: Making granola at home allows you to customize it according to your taste preferences and dietary needs. You can add or omit ingredients based on allergies, dietary restrictions, or personal preferences. For example, you can make it gluten-free by using gluten-free oats or add superfoods like chia seeds or flaxseeds for an extra nutritional boost.
Lower sugar content: Store-bought granola often contains added sugars or syrups, which can contribute to excessive calorie intake and lead to health issues like weight gain and increased risk of chronic diseases. When making granola at home, you have the option to control the amount of sweetener used, or even use natural alternatives.
Versatility and portion control: Homemade granola can be a versatile addition to your diet. It can be enjoyed as a standalone snack, sprinkled over yogurt or smoothie bowls, or used as a topping for desserts. By making it at home, you can also control portion sizes, ensuring that you're not consuming excessive amounts in one sitting.
Cost-effective: While store-bought granola can be expensive, making it at home can be a more budget-friendly option. You can buy ingredients in bulk, make larger batches, and store them for future use. This not only saves money but also allows you to have a healthy snack readily available whenever you need it.
It's important to note that while homemade granola can be a healthy option, portion control is still key! It's calorie-dense, so it's essential to be mindful of your serving sizes to avoid overconsumption.
Here are the ingredients we love to use:
Organic oats: Oats are rich in fiber, loaded with antioxidants AND help to stabilize blood sugar and keep you feeling satisfied for longer.
Raw Pepitas (Pumpkin Seeds): They contain heart-healthy fats, antioxidants, and important minerals like magnesium, iron, zinc, and potassium. Pepitas are a good source of plant-based protein and dietary fiber, which promote digestion, satiety, and weight management.
Chia Seeds: Chia seeds are a rich source of fiber, omega-3 fatty acids, antioxidants, and minerals like calcium and magnesium. They can help regulate blood sugar levels, promote heart health, and provide essential nutrients for overall well-being.
Hemp Hearts: Hemp hearts provide a rich profile of essential fatty acids, including omega-3 and omega-6, which support heart health and brain function. Hemp hearts are a complete protein, containing all nine essential amino acids, making them beneficial for muscle growth, repair, and overall protein needs. They are also a great source of fiber, promoting healthy digestion and aiding in weight management. Hemp hearts are rich in vitamins and minerals, such as vitamin E, magnesium, and potassium. Additionally, they possess antioxidant properties and may have anti-inflammatory effects.
Dried Figs: Packed with essential nutrients, including fiber, potassium, calcium, and antioxidants. The fiber content supports digestion and helps with weight management, while the antioxidants combat oxidative stress and inflammation. Dried figs also contribute to mineral intake, such as potassium, calcium, and iron. They offer a natural sweetness and quick energy boost, making them a healthier alternative to refined sugar.
Cinnamon: It contains bioactive compounds with antioxidant and anti-inflammatory properties. Consuming cinnamon may help regulate blood sugar levels by improving insulin sensitivity and reducing insulin resistance, making it beneficial for individuals with diabetes or those at risk of developing the condition. Cinnamon may also have a positive impact on heart health by reducing cholesterol levels and triglycerides. Additionally, it has antimicrobial properties that can help combat certain bacteria and fungi.
Coconut Oil: It is rich in medium-chain fatty acids, which are easily digested and quickly converted into energy by the body. These fatty acids, particularly lauric acid, have antimicrobial properties that can help fight against harmful bacteria, viruses, and fungi. Coconut oil also contains antioxidants that help protect against oxidative stress and promote overall health.
Nutrient Dense Granola Recipe for the Whole Family
INGREDIENTS:
2 cups old fashioned rolled oats (preferably organic)
1/2 cup unsweetened coconut flakes
1/3 cup raw pepitas (pumpkiin seeds)
2 tbsp chia seeds
2 tbsp hemp hearts
1/3 cup organic raw coconut oil
1/3 cup maple syrup
1/2 tsp celtic salt (or any high quality salt)
1/2 tsp cinnamon powder
1/3 cup dried figs chopped
Optional: 1/3 cup raw walnut halves for more crunch
Substitutions: Instead of figs you could use dried crandberries, dried apricots, dried raisins, etc. This recipe is very forgiving, so feel free to play around with the ingredients until you find a combination that you love!
DIRECTIONS:
1. Preheat the oven to 300°F.
2. Combine oats, coconut flakes, pepitas, nuts, salt and cinnamon to a large bowl and mix well.
3. Add in melted coconut oil and maple syrup and mix until the dry ingredients are completely coated.
4. Line a large baking sheet with parchment paper. Pour the granola mix into the parchment paper lined baking sheet, making sure to spread it out in an eveni layer no more than 1/2 inch thick.
5. Bake for 30 minutes. At the 15 minute mark, give the tray a gentle shake to move the granola around. Check at the 25 minute mark to be sure it’s not getting too dark and crispy.
6. Remove from the oven and allow to cool on the baking sheet for 10-20 minutes. Store in an airtight container and enjoy for up to 3 weeks!
