Healthy Homemade Granola:

This recipe provides a nice lower refined sugar breakfast or mid-morning snack option compared to store bought cereals or granolas. Using natural sweeteners, such as maple syrup, is a better choice then refined sugars or even the sugar substitutes that often sweeten the store bought or “low calorie” items. Studies have shown that Stevia, Sweet ’N Low etc. trigger the same sugar craving pathway in our brains as refined sugars.

The coconut and dried fruit (though these can contain small amounts of added sugar so we keep the quantity lower) also gives a natural sweetness to this homemade granola.

As time goes on you can experiment and add what you would like. You may also feel you can start to reduce the quantity of maple syrup and add other spices (nutmeg, ginger etc.) to personalise it even more.

This granola can be easily whipped together on the weekend and stored in an airtight container or glass jar as a go-to throughout the week.

You will need:

¼ cup sunflower seeds* (unsalted)

¼ cup pumpkin seeds* (unsalted)

½ cup chopped walnuts*

½ slivered almonds*

4 cups large flaked oats

½ cup coconut oil or olive oil

½ cup pure maple syrup or all natural honey

1 tsp. vanilla extract

1 tsp. cinnamon* (or more if you like cinnamon). I also like to add a little nutmeg.

1 tsp. or less of fine grain sea salt

¾ cup flaked unsweetened coconut

1 cup dried fruit of your choice (chopped dates, raisins, dried cranberries, chopped apricots etc.)

o Start with preheating the oven to 350F.

o Use a large non-stick baking sheet. If it is not non-stick you could line it with parchment paper.

o If use coconut oil, melt in a small saucepan. Once melted, stir in the maple syrup (or honey) and vanilla. If using olive oil, stir all wet ingredients together in a small bowl.

o In a large bowl add oats, sunflower seeds, pumpkin seeds, walnuts and almonds.

o Drizzle the wet ingredients over the dry and stir in using a spatula or wooden spoon until everything is well coated.

o Add the cinnamon and sprinkle of salt and mix in.

o Evenly spread the mixture onto the baking sheet and bake for 20-25 minutes, or until golden brown. Stir in the flaked coconut half way through the baking time.

o Remove from the oven and let cool – it will crisp up more as it cools.

o Add the dried fruit and gently mix in.

Add half a cup (or a handful) as a topper to fresh fruit and plain yogurt for a nutritious breakfast that can help keep you feeling full for longer.

Additional health benefits include:

* The seeds and nuts in the recipe offer a wealth of healthy unsaturated fats (specifically omega 3s). In addition to being low in carbohydrates and high in protein and vitamin E, almonds provide antioxidants, which play an important role in protecting your body’s cells from damage. The walnuts are a particularly good source of polyunsaturated fats (super heart healthy!).

* Coconut is high in fiber and provides several vitamins (E, C and Bs) and minerals. In addition, the type of fat (medium chain triglycerides) in coconut flesh is immediately used by the body for energy and not stored.

* Cinnamon has been found to reduce blood sugar levels in some individuals and also contains those wonderful ‘cell protecting’ antioxidants. This is another natural way to add sweetness to your breakfasts and baked goods.