PUMPKIN GRANOLA (VEGAN + OIL FREE)

Pumpkin granola is a delicious and nutritious breakfast or snack option that’s not only vegan but also oil-free. It typically consists of rolled oats, pumpkin puree, a variety of seeds and nuts, sweeteners like maple syrup or agave nectar, and warm spices like cinnamon and nutmeg. This granola is known for its rich flavor and crunchy texture, making it a popular choice among those who appreciate wholesome plant-based foods.

History:
Granola itself has a fascinating history dating back to the 19th century, when it was originally created as a health food by Dr. James Caleb Jackson, a doctor and nutrition advocate. It gained popularity during the hippie movement of the 1960s and 1970s and has since evolved into a diverse range of recipes and flavors, including pumpkin granola.

Components:
The main components of pumpkin granola typically include:

1. Rolled Oats: These provide the base and bulk of the granola.

2. Pumpkin Puree: Adds moisture and a lovely pumpkin flavor.

3. Seeds and Nuts: Common choices are pumpkin seeds (pepitas), almonds, pecans, or walnuts. These add crunch and healthy fats.

4. Sweetener: Maple syrup, agave nectar, or another liquid sweetener is used for sweetness.

5. Spices: Cinnamon, nutmeg, and sometimes ginger or cloves are added for a warm, autumnal flavor.

6. Dried Fruits (optional): You can add dried cranberries, raisins, or apricots for a burst of sweetness.

Steps to Prepare Pumpkin Granola:

Here’s a basic recipe for vegan and oil-free pumpkin granola:

Ingredients:

• 3 cups rolled oats
• 1 cup pumpkin puree
• 1/2 cup maple syrup or agave nectar
• 1/2 cup chopped nuts and seeds (e.g., pumpkin seeds, almonds, pecans)
• 1 tsp cinnamon
• 1/2 tsp nutmeg
• 1/4 tsp salt
• Optional: dried fruits (e.g., cranberries, raisins)

Instructions:

1. Preheat your oven to 325°F (163°C) and line a baking sheet with parchment paper.

2. In a large mixing bowl, combine the rolled oats, pumpkin puree, maple syrup or agave nectar, cinnamon, nutmeg, and salt. Mix well until everything is evenly combined.

3. Fold in the chopped nuts and seeds. You can also add dried fruits at this stage if you like.

4. Spread the mixture evenly on the prepared baking sheet.

5. Bake in the preheated oven for about 30-35 minutes, stirring every 10 minutes to ensure even cooking. The granola should be golden brown and crisp.

6. Remove from the oven and let it cool completely. It will become crispier as it cools.

7. Once cooled, store your pumpkin granola in an airtight container. It can be enjoyed with plant-based milk, yogurt, or as a topping for desserts.

Preparation Time:
The total time needed to prepare pumpkin granola is approximately 45 minutes, including both preparation and baking time. Keep in mind that the cooling time may vary depending on the humidity in your area.

Enjoy your homemade vegan and oil-free pumpkin granola as a tasty and wholesome breakfast or snack option!

Certainly, here are the nutrition facts and some health information for a typical serving of vegan and oil-free pumpkin granola (approximately 1/2 cup or 60 grams):

Nutrition Facts:

• Calories: 230 calories
• Total Fat: 6 grams
  • Saturated Fat: 1 gram
  • Monounsaturated Fat: 2 grams
  • Polyunsaturated Fat: 2 grams
• Sodium: 60 milligrams
• Total Carbohydrates: 39 grams
  • Dietary Fiber: 6 grams
  • Sugars: 11 grams
• Protein: 6 grams

Health Information:

1. Rich in Fiber: Pumpkin granola is a good source of dietary fiber, with 6 grams per serving. Fiber is essential for digestive health and can help keep you feeling full and satisfied.

2. Healthy Fats: This granola contains healthy fats from nuts and seeds, including monounsaturated and polyunsaturated fats. These fats are heart-healthy and can help lower bad cholesterol levels.

3. Low in Saturated Fat: The saturated fat content is relatively low, which is beneficial for heart health. It’s essential to maintain a balanced intake of saturated fats.

4. Moderate Calories: With 230 calories per serving, pumpkin granola can be a satisfying and energy-boosting breakfast or snack option. However, portion control is important if you’re watching your calorie intake.

5. Natural Sweeteners: The recipe typically uses natural sweeteners like maple syrup or agave nectar instead of refined sugars. This can be a healthier choice as it reduces the consumption of added sugars.

6. Whole Grains: Rolled oats are a whole grain and provide essential nutrients like vitamins, minerals, and antioxidants. Whole grains are known for their health benefits.

7. Plant-Based: Being vegan and oil-free, this granola is suitable for those following a plant-based diet or looking to reduce their intake of animal products and added oils.

8. Nutrient Variety: The nuts, seeds, and pumpkin puree in the granola provide a range of vitamins and minerals, including magnesium, phosphorus, and vitamin E.

9. Customizable: You can adjust the ingredients in your homemade granola to meet specific dietary preferences and nutritional goals. For example, you can increase the protein content by adding more nuts and seeds or add extra dried fruits for natural sweetness and additional vitamins.

Remember that the nutrition facts can vary slightly depending on the specific ingredients and measurements used in your homemade pumpkin granola recipe. It’s always a good idea to check the labels of individual ingredients for accurate nutritional information if you have specific dietary concerns or restrictions.