Granola is considered a calorie-dense food because it provides a significant amount of calories from fat, carbohydrates and protein in a small serving. This can be beneficial to someone trying to gain weight, but detrimental to someone trying to lose weight if they aren’t monitoring the portions. Making your own granola allows you to control where the calories come from.
Almonds and walnuts contribute a considerable amount of calories, most of which are coming from protein and healthy fats.
Walnuts are rich in Omega-3 fatty acids, which are known for their anti-inflammatory properties and almonds are a good source of fiber as well as vitamin E, iron and calcium.
Rolled oats contain both insoluble and soluble fiber contributing to this heart healthy and cancer-fighting treat. Anytime Crunch
Ingredients
- 1/3 c maple syrup
- 1tbsp extra virgin olive oil
- 1/2tsp vanilla extract
- ¾ tsp pumpkin pie spice
- (or ¼ tsp each ground ginger, cinnamon, and nutmeg)
- 1/8 tsp sea salt
- 2 tsp grated orange zest
- 1 cup rolled oats
- ¾ c raw almonds, coarsely chopped
- 3/4c raw walnuts, coarsely chopped
- 1/4c shredded unsweetened coconut
- 2 tbsp sesame seeds
Directions
Preheat the oven to 350°.
Have a baking sheet covered with parchment paper ready.
In a small bowl, whisk together the maple syrup, oil, vanilla, spices, salt and orange zest.
In a large bowl, combine the oats, almonds, walnuts, coconut, and sesame seeds.
Pour liquid mixture over dry ingredients and stir until well coated. Spread mixture evenly across baking sheet and bake for 10 minutes.
Remove and stir grains, then spread and flatten them again. Return to oven for another 8 to 10 minutes or until mixture is golden brown.
Cool completely on the baking sheet and then transfer them to an airtight container; store for up to one week.
Nutritional Information:
Makes 12 (1/4c) servings
Per serving: Calories: 224; Total Fat: 16 gm; Carbohydrates: 15g; Protein:5g; Fiber:
3 g.
Adapted from Rebecca Katz’s One Bite At A Time
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