Healthy Granola Recipe
Fast, Fabulous, Fresh Foods
Class 9 by Pat Mugridge

Breakfast is said to be the most important meal of the day, yet so often we skip it or just grab any old thing as we run out the door. Fast food offerings and pastries are laden with fat and calories and can actually make us feel hungrier as our blood sugar spikes and drops.

Granola sounds like a good choice, but so many granolas are high in fat and sugar - and expensive. Our recipe is for a basic granola that is low in sugar and fat - it has only ½ cup of oil and ¾ cup of total sugar added to almost 10 cups of mix.

While the plain granola is delicious as it is, it can easily be customized to suit your tastes. Add flavorings like vanilla or cinnamon. Your favorite dried fruits and coconut can be added. Turn it into a trail mix snack by adding mini-chocolate chips or M&M's (in moderation). Any combination of nuts may be used. In short, you can turn this granola into your own special mix!

The health benefits of oats are myriad. The fiber and antioxidants in oats are attributed to helping with weight control and digestive health, aiding in control of blood sugar, lowering blood pressure, lowering cholesterol, and helping in the prevention of cancers and heart disease! No wonder it is recommended to have a daily serving of oats.

Nuts and seeds also are said to offer benefits for the heart. They are high in proteins, fiber, and many vitamins. Eat nuts and seeds in moderation, though, since they are relatively high in calories. Our granola recipe offers a nice balance of oats to seeds and nuts.

Granola

• 6 cups oats (not quick cook)
• ¾ cup chopped walnuts
• ¾ cup whole almonds
• ¼ cup brown sugar
• 1 cup toasted sesame seeds
• 1 cup sunflower seeds
• ½ cup canola oil
• ½ cup honey
• Assorted dried fruits to taste (not necessary, but nice to add)

Directions

• Mix the dry ingredients together in a large bowl.
• In a separate bowl or measuring cup thoroughly blend the honey and oil.
Pour the liquid over the dry ingredients and gently toss to distribute well.
Pour the granola onto two sprayed or lightly oiled jelly roll pans.
Bake in a 350 oven for 10 minutes.
Stir and bake 10 minutes more.
• Remove and cool completely.
• Store in an airtight container in a cool spot for up to 3 months.

This class is made possible through the generosity of Legacy Village Giant Eagle. Please patronize them and let them know if you enjoyed the class!

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