The Ultimate Nut Lovers Granola

The Ultimate Nut Lovers Granola

Granola is a family favorite at our home. When done well, it can provide a great source of fiber, protein and heart-healthy, unsaturated fats to fuel your morning. Unfortunately some granolas on the market can be loaded with sugar and unhealthy fats. See the recipe below for how easy it is to make a nutritious and delicious option at home.

Consider the following tips when choosing your next granola:

1. Mind the sugar. If buying from a store, read labels for sources of sugar that may include high-fructose corn syrup or healthier-sounding names like evaporated cane juice, molasses, brown rice syrup, or oat syrup solids. Choose a granola without dried fruit which can be a source of concentrated sugars. When topping yours, use low glycemic fruits like blueberrie, raspberries or strawberries. Aim for 6 grams of sugars or less per serving. (For reference, a teaspoon of table sugar is equal to about 4 grams.)

2. Watch the fat. Many granolas include palm oil and hydrogenated oils on their ingredient list. Your granola should contain heart-healthy, unsaturated fats from nuts and omega-3s from seeds. Healthier oils include coconut oil and olive oil. The calories from fats can add up fast so check your portion sizes.

3. Scan for fillers. Even healthy-leaning brands can contain sneaky ingredients like soy protein isolate and preservatives. Look for short, pronounceable ingredients on the list.

Luckily, granola is easy to make at home. The basic formula includes oats, nuts and seeds mixed with oil and sweetener. The combinations of possibilities are endless. Below is our family favorite. In order to keep the sugar content low, I use a combination of maple syrup and low-calorie, natural monk fruit sweetener.

The Ultimate Nut Lovers Granola

Author: Erica Leazenby, MD

Time: 45 minutes

Servings: 16 (1/3 cup portions)

Ingredients:

• 3 cups gluten free old-fashion oats

• 1 cup pecan pieces

• 1/2 cup sliced almonds 

• 1/2 cup slivered almonds

• 1/2 cup raw pumpkin seeds

• 1/4 cup coconut oil, melted

• 1/4 cup liquid monk fruit sweetener

• 1/4 cup maple syrup

• 1 Tablespoon cinnamon

• 1 Tablespoon vanilla

• 1 generous pinch sea salt

• Optional: 2 Tablespoons dark chocolate chips (70% or higher)

Directions:

1. Preheat the oven to 325 degrees.

2. Combine the oats, nuts, seeds and cinnamon in a mixing bowl. 

3. Combine the oil, monk fruit, maple syrup, vanilla and salt in a large measuring cup or bowl. Pour the mixture over the oat mix and stir well so that all the oats are well coated with the liquid.

4. Spread the mixture onto two standard or one large lined baking sheets in a thin layer. It’s important that the layer is less than 3/4” on the pan, so number of pans will depend on their size. Toast the granola for approximately 40 minutes stirring every 10-15 minutes. Remove the granola from the oven when the mixture is golden in color and evenly browned throughout.

5.  Sprinkle the granola with the dark chocolate (if using) and let cool. Store the granola in an airtight container. The mix will keep for several weeks in the pantry or indefinitely in the freezer. 

Total Calories: 203 Fat 14.5g, Carbohydrate 29.5g, Fiber 5.5g, Sugars 4.5g, Protein: 6.5g (without chocolate)

Looking for other granola flavors? Check out this recipe for Chocolate Strawberry Granola.