March is National Nutrition Month: Easy healthy homemade granola
By Jill Fleming, Registered Dietician at VMH
Homemade granola can be a healthy and delicious treat, but most store-bought granola is high in sugar, contains unhealthy fats and is packed full of fillers and unnecessary ingredients. Making your own granola at home is easy and allows you to control the amount of sweetness and quality of ingredients.
Whole oats are full of good-for-you soluble fiber, protein, vitamins and minerals (folate, iron and magnesium). You can find your 100% rolled oats in the cereal aisle of your local grocery store. Be sure you are buying 100% whole rolled oats, not “instant” or “quick cooking.”
My favorite oils for my homemade granola are coconut oil or organic canola oil. I always add nuts and seeds to my homemade granola for flavor, texture, extra nutrients and added healthy protein. A small amount of unsweetened dried fruit is ok too; just make sure it’s unsweetened to keep the sugar content down. Add less sweetener if you use dried fruit.
To sweeten, use 100% maple syrup or raw honey. Local raw organic honey is also a great option, especially if anyone you’re cooking for suffers from seasonal allergies - local raw honey that hasn’t been pasteurized will contain small traces of local pollen that can actually help with allergy issues.
Over the past several years, many of you have told me that you love granola, but don’t want all of the sugar, preservatives and extra calories that are found in the store-bought granola. This is a granola recipe I have been making for years and my whole family loves it! We add it to yogurt and berries for a treat in the evening, instead of eating ice cream.
The key is to use 100% real ingredients, such as raw honey and real maple syrup. The touch of vanilla and cinnamon give it a savory flavor, which make it seem sweeter. Store it in your refrigerator in a mason jar.
Homemade Granola
Ingredients:
2 cups uncooked whole rolled oats
½ cup sliced raw almonds or chopped pecans
¼ cup sunflower seeds
2 tbsp 100% real maple syrup
1 tbsp raw honey
2 tsp cinnamon
1 tsp coconut oil or canola oil or butter at room temperature
¼ tsp vanilla extract
¼ tsp finely ground sea salt
Directions: Preheat oven to 300º F. Combine all ingredients in a large mixing bowl and use a wooden spoon to mix and toss to coat. Spread the mixture in a thin layer on a baking sheet and bake for 10 minutes, until very lightly toasted. Cool before serving or storing. This granola can be kept in an airtight container in a cool, dry place for up to two weeks. I keep mine in a mason jar in the refrigerator.
