Blog & Recipes

Maple Toasted Granola


Granola is a delicious addition to many of our favourite snacks and meals. However, many store-bought granolas often contain high amounts of added sugar, salt, oils, and other additives or preservatives.

So we have a solution - delicious, homemade granola! We love this recipe because it’s simple, requires minimal equipment & clean up, and is easily customizable. Feel free to add in different nuts, seeds, dried fruits, and other additions to your liking!

This granola can be enjoyed as a crunchy topping in yogurt, salads, smoothie bowls, or on its own with some milk or milk alternative.

In this recipe, we feature rolled oats, which are a whole grain that is a great source of dietary fibre. Because of its high fiber content, oatmeal helps with “satiety” (or keeping us full!). Research has also shown that soluble fibre, found in oats, can lower the risk of high cholesterol and heart disease.

Also featured in this recipe are nuts and seeds. They contain healthy monounsaturated fats, and these types of fats help lower LDL - a form of cholesterol that is associated with heart disease. Additionally, flax seeds and chia seeds are great sources of plant-based omega 3 fatty acids, an essential fatty acid that promotes heart and brain health. For this recipe, we used a mix of almonds, cashews and peanuts. When purchasing nuts and seeds in store for this recipe, try to look for unseasoned versions instead of salted, sweetened, or seasoned nuts or seeds.

Let us know what you think of this recipe! We also love seeing your tags on Instagram, @vancouverdietitians!

Ingredients

  • 2 cups rolled oats

  • ½ cup nuts (almonds, cashews, peanuts, walnuts, pecans), roughly chopped

  • ½ cup pumpkin seeds

  • 1 tablespoon flax seeds

  • 1 tablespoon chia seeds

  • ¼ cup maple syrup

  • 1 tablespoon olive oil

Method

  1. Preheat oven to 350F

  2. In a large bowl, mix together the oats, chopped nuts and seeds.

  3. Add in maple syrup and oil

  4. Spread mixture on a baking sheet and bake for 20-25 minutes, mixing halfway.

  5. Let cool completely and enjoy! To store, put in an airtight container at room temperature (1-2 weeks) or in the freezer (up to 3 months).

Recipe modified from:

https://cookieandkate.com/2015/healthy-granola-recipe/

http://www.eatwell101.com/chewy-granola-bars-recipe

References

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=54

http://www.whfoods.com/genpage.php/genpage.php?tname=foodspice&dbid=20

https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Fibre/Food-Sources-of-Fibre.aspx

Pictures by Rachel Ma.


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