Homemade granola is delicious and the best bit is that you get to choose what you put in it. I get so frustrated with the shop bought versions as they always seem to have the one ingredient I don’t like, such as dried pawpaw. I love fresh pawpaw but the dried stuff is just to sweet for me. Anyhow, I like to include a nice variety of nuts and seeds in mine to pack in the protein and other great nutrients such as magnesium, selenium and zinc. If you add dried fried don’t put too much in and add it once you have baked the oats.
500 g Whole Oats
100g Mixed nuts and seeds
1 tbsp melted coconut oil
2 tbsp honey, agave or maple syrup
100-150g dried fruit
In a large bowl, add in the whole oats and your choice of nuts and seeds , I usually include, sunflower, flax and pumpkin seeds and a handful of coarsely crushed almonds and walnuts. Add to this the melted coconut oil and Honey or Agave or Maple syrup which ever you prefer. Agave and Maple syrup both have a lower Glycemic index and therefore better for blood glucose control. Now it is time to get your hands in mix it all together and squeeze it into clusters. Add a little apple juice if the mixture is still too dry. Spread the mixture onto a lined baking tray and bake in the over for approx 25 mins on a low heat 100ºC. Don’t let it burn, but the mixture should have a good crunch. Once cooled add any dried fruit you fancy and it can be stored in an air tight container for 2-3 months. If you manage to get some big clusters hold together these are great in a snack box for work or school.
The oats are great source of slow energy release carbohydrate, especially if you get the whole and not rolled oats. The oats also contain Beta-Glucan a soluble fibre which can improve blood glucose control and also lower cholesterol levels. They also so a rich source of anti-oxidants, so go organic if you can to get a good helping of these.
Having this with fresh berries and yoghurt provides extra sources of anti-oxidants and probiotics.