Homemade Granola



Estimated Reading Time 2 Minutes

The combination of whole grains, nuts, seeds and dried fruit make granola a great balance of complex carbohydrates, protein and heart healthy fats.  Customize according to your taste, then stash resealable bags in kids’ backpacks, lunch bags, camp coolers, even the glove compartment – anywhere you might find yourself in need of an energy boost.



INGREDIENTS:


5 cups (1.1 kg) old-fashioned oats and/or barley flakes
2 cups (450 g) chopped or sliced almonds, pecans, hazelnuts, walnuts, or a combination
1/2 cup (110 g) sesame seeds
1/4 cup (55 g) ground flax seeds
1-2 tsp (4–8 g) cinnamon
1 tsp (4 g) ginger (optional)
1/2 tsp (2 g) salt
1/2 cup (115 mL) unsweetened applesauce (a lunch box snack pack works)
1/4 cup (55 mL) maple syrup
1/4 cup (55 mL) honey
2 tbsp (28 g) canola or flax oil
1 tsp (5 mL) vanilla
1/2–1 cup (110–220 g) raisins, cranberries, dried blueberries, chopped figs or apricots, or a combination

DIRECTIONS:

1. Preheat oven to 300°F.

2. In a large bowl, combine the oats, nuts, seeds, spices and salt.

3. In a small bowl, stir together applesauce, maple syrup, honey, oil and vanilla. Pour the wet ingredients over the dry ingredients and stir until well combined and clumpy.

4. Spread the mixture out onto a large, rimmed baking sheet. Bake for 35–40 minutes, stirring once or twice, until pale golden.

5. Cool completely on the sheet before stirring in any dried fruit. Store in resealable bags or airtight containers.

Makes 8–10 cups.


Per 1/4 cup (55 g) serving:

190 calories, 7.9 g fat (0.9 g saturated fat, 3.7 g polyunsaturated fat, 3.3 g monounsaturated fat), 6.9 g protein, 6 g carbohydrates, 0 mg cholesterol, 4.3 g fibre.

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