Certainly, I’d be happy to provide you with a detailed recipe for healthy homemade granola.
Healthy Homemade Granola Recipe (Oil-Free)
What is it:
Granola is a nutritious and versatile breakfast or snack option made from a mixture of rolled oats, nuts, seeds, and sweeteners. This oil-free version is a healthier alternative that doesn’t compromise on taste.
History:
Granola has a fascinating history. It was initially created in the 19th century as a health food by Dr. James Caleb Jackson, who baked a mixture of graham flour and water into dense cakes, which he crumbled and baked again. Later, John Harvey Kellogg (yes, the Kellogg’s cereal guy) popularized granola at his sanitarium. It gained widespread popularity during the hippie movement in the 1960s and has remained a beloved breakfast option ever since.
Components:
- 3 cups rolled oats
- 1 cup mixed nuts (e.g., almonds, walnuts, pecans), chopped
- 1/2 cup seeds (e.g., pumpkin seeds, sunflower seeds, flax seeds)
- 1/2 cup dried fruits (e.g., raisins, cranberries, apricots), chopped
- 1/3 cup pure maple syrup or honey (for sweetness)
- 1 tsp vanilla extract
- 1/2 tsp ground cinnamon
- A pinch of salt
Steps to Prepare:
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Preheat your oven to 300°F (150°C) and line a baking sheet with parchment paper.
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In a large mixing bowl, combine the rolled oats, mixed nuts, and seeds. Stir them together until well mixed.
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In a small saucepan, warm the maple syrup or honey over low heat. Add the vanilla extract, ground cinnamon, and a pinch of salt. Stir until the mixture is well combined and slightly heated, but not boiling.
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Pour the warm syrup mixture over the dry ingredients. Stir everything together until the dry ingredients are evenly coated with the syrup mixture.
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Spread the mixture evenly onto the prepared baking sheet.
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Bake in the preheated oven for about 30-35 minutes, or until the granola is golden brown, stirring once or twice during baking to ensure even cooking.
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Remove the granola from the oven and let it cool completely on the baking sheet. It will crisp up as it cools.
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Once the granola is cool, add the chopped dried fruits and gently mix them in.
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Transfer your homemade granola to an airtight container for storage. It can be kept for several weeks.
Time Needed:
- Preparation: 10 minutes
- Baking: 30-35 minutes
- Cooling: 30 minutes
- Total Time: Approximately 1 hour and 15 minutes
Enjoy your homemade oil-free granola with yogurt, milk, or as a snack on its own. It’s a delicious and healthy way to start your day!
Certainly, here are the nutrition facts and health information for the healthy homemade granola recipe (oil-free) per 1/2 cup serving:
Nutrition Facts:
- Calories: Approximately 220 calories
- Total Fat: About 10 grams
- Saturated Fat: Less than 1 gram
- Trans Fat: 0 grams
- Cholesterol: 0 milligrams
- Sodium: About 60 milligrams
- Total Carbohydrates: Approximately 30 grams
- Dietary Fiber: Around 4 grams
- Sugars: Approximately 10 grams (mostly from natural sources like maple syrup or honey)
- Protein: About 5 grams
- Vitamin D: 0%
- Calcium: 2%
- Iron: 10%
- Potassium: 4%
Health Information:
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Low in Saturated Fat: This oil-free granola recipe is low in saturated fat, which is beneficial for heart health.
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Good Source of Fiber: The granola contains a good amount of dietary fiber, which aids in digestion and helps you feel full, reducing overeating.
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Protein: With around 5 grams of protein per serving, this granola can contribute to your daily protein intake.
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Natural Sweeteners: The sweetness in this recipe comes from natural sources like pure maple syrup or honey, which are better alternatives to refined sugars.
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Nuts and Seeds: Nuts and seeds in the granola provide healthy fats, protein, and essential nutrients like omega-3 fatty acids.
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Low in Sodium: It’s relatively low in sodium, which is beneficial for those watching their sodium intake.
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Whole Grains: Rolled oats are a whole grain, providing essential nutrients and sustained energy.
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Versatile: You can customize this granola with your favorite nuts, seeds, and dried fruits, making it a versatile and nutritious option for your breakfast or snacks.
Please note that these nutrition facts are approximate and can vary depending on the specific ingredients used and portion sizes. It’s always a good practice to check the labels of the specific ingredients you use for the most accurate nutritional information.