The nice thing about making your own granola is that you can avoid the unhealthy saturated fat found in commercially made granolas. Instead, this recipe offers healthy fat from nuts and canola oil, with a nice blend of carbohydrate-rich whole oats, dried fruits, and other add-ins of your choice to provide crunch and goodness.
Mixed with fresh fruit and yogurt, this recipe offers a delicious and healthy way to start the morning or to recover after a tiring workout. The milk powder and nuts add a protein boost.
3 cups (240 g) rolled oats (not instant oatmeal)
1 cup (120 g) chopped almonds
2 teaspoons cinnamon
1 cup (120 g) powdered milk
1/3 cup (115 g) honey
1/3 cup (80 ml) canola oil
1 cup (160 g) dried fruit bits (e.g., raisins, dried cranberries, chopped dates)
Optional: 1 teaspoon salt, 1/2 cup (60 g) sesame seeds (untoasted), 1/2 cup (60 g) sunflower seeds (unsalted, untoasted), 1/2 cup (60 g) wheat germ, 1/2 cup (80 g) ground flaxseed meal
- In a large bowl, combine the oats, almonds, cinnamon, and powdered milk (and salt, sesame seeds, and sunflower seeds, as desired).
- In a saucepan or microwavable bowl, combine the honey and oil. Heat until almost boiling. Pour the honey mixture over the oat mixture and stir well.
- Spread the mixture onto two large baking sheets.
- Bake at 150 °C for 20 to 25 minutes, stirring every 5 minutes.
- After the granola has cooled, add the dried fruit (and wheat germ and flaxseed meal, as desired). Store in an airtight container.
Yield: 10 1/2-cup servings
NUTRITION INFORMATION: 3,300 total calories; 330 calories per 1/2 cup; 40 g carbohydrate; 10 g protein; 14 g fat
Reproduced by permission from N. Clark, Nancy Clark’s Sports Nutrition Guidebook, 6th ed. (Champaign, IL: Human Kinetics, 2020).