Granola is not only delicious, it’s great for your health. It’s a rich source of fiber, vitamins, minerals, and antioxidants. It’s also a go-to for breakfasts, toppings, snacks, even trail runs. And when you rock sprouted grains, double-win.
One of the most important things about a granola recipe is its ingredients, right?
I mean it doesn’t matter how great something tastes if it’s not good for you, or at least that’s my take.
And being that I’m into optimal health, longevity, and working out—not to mention vegan food, organic food, and gluten-free—I set the bar pretty high.
Which is one of the reasons I use organic sprouted buckwheat in this recipe.
It’s packed with nutrients.
It’s also why it’s loaded with antioxidant-rich fruit, seeds and nuts, and healthy spice.
But one of the best things about granola is versatility.
You can pack it up and take it anywhere, anytime.
To the gym, the beach, on a run, a hike.
It’s also a go-to smoothie topping.
All organic, plant-based, gluten-free.
Granola Recipe
One of the best things about this granola recipe is its ingredients.
It’s packed with fiber, antioxidants, and lignans.
Lignans are polyphenolic compounds with multiple health benefits.
They boost heart-health, gut-health, brain-health, and more.
According to this report:
“Current evidence highlight the bioactive properties of lignans as human health-promoting molecules. Thus, dietary intake of lignan-rich foods could be a useful way to bolster the prevention of chronic illness, such as certain types of cancers and cardiovascular disease.”
Here’s a summary of ingredients in this granola recipe (the full recipe with measurements is below):
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Organic sprouted rolled oats.
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Organic sprouted buckwheat grouts.
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Organic vegetable oil (coconut, avocado, extra-virgin olive).
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Organic maple syrup and/or blackstrap molasses if you’re a fan.
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Organic nuts and seeds (suggestions below).
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Organic flaked coconut.
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Organic dried fruit (your choice, suggestions below).
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Himalayan, Celtic, or unprocessed salt.
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Now Better Stevia Organic Extract Powder.
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Mix of cinnamon, nutmeg, ginger, cloves (your choice of blend).
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Vanilla or almond extract.
Notes on Kitchenware
If you haven’t invested yet in high-quality non-toxic kitchenware, it’s well worth it. Properly cared for, it lasts a long time and supports health.
You can also recycle glass jars and non-toxic containers from products you already buy and use them as food storage containers—which helps the environment and your wallet.
Look for conscientious packaging (BPA & phthalate free, etc.) that you can reuse.
Homemade Granola
This granola recipe is better for weight loss than most granolas, and not just because its fiber-rich.
The sprouted grains are lower on the glycemic index and don’t ramp blood sugar the way unsprouted grains do.
They’re also more nutrient-dense, bioavailable, and lower in calories.
Here’s an overview of the meal prep (full instructions below):
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Preheat oven and prep a large baking sheet (I use cast iron).
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Mix all the dry ingredients except the nuts, coconut and fruit.
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Combine the wet ingredients in a separate bowl.
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Toss all the ingredients together until they’re damp.
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Spread evenly on the pan and bake until golden.
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Stir in the nuts and coconut and bake longer, tossing and clumping.
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Add the dried fruit at the end when the granola’s almost cool.
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Cool completely then store in a tightly sealed container.
Obviously goodies like carob chips and cacao nibs that melt under heat should be added when cooled.
Granola Bowl
The sprouted grains in this granola recipe are high in fiber, antioxidants, enzymes, vitamins, minerals, and amino acids.
There are huge increases in vitamin C, beta carotene, and other micronutrients in sprouted vs unsprouted grains.
So for the healthiest breakfast ever, go sprouted.
According to Harvard Health:
“Sprouted grains have many health benefits. It’s the result of catching the sprouts during the germinating process. “This germinating process breaks down some of the starch, which makes the percentage of nutrients higher. It also breaks down phytate, a form of phytic acid that normally decreases absorption of vitamins and minerals in the body. So sprouted grains have more available nutrients than mature grains,” Secinaro says. Those nutrients include folate, iron, vitamin C, zinc, magnesium, and protein. Sprouted grains also may have less starch and be easier to digest than regular grains.”
Another reason sprouted grains are healthier is because they’re ‘biogenic.’
You can learn more here.
Basic Granola Bowl
- Mix or top the granola with your favorite dried fruit (raisins, dates, coconut, etc).
- Add your favorite fresh fruits (berries!).
- Toss in your favorite nuts and seeds.
- Add a smidgen of stevia if you want it sweeter.
- Pour in some organic maple syrup and/or blackstrap molasses for a treat.
- Spice it up with cinnamon, nutmeg, pumpkin pie spice, ginger, cloves, etc.
- Add organic vegan ‘milk’ at the end.
Healthy Nuts & Seeds
The healthiest nuts and seeds to add to granola are raw, organic, and sprouted.
Sprouting not only increases antioxidants and fiber, it reduces antinutrients that curb absorption.
It also boosts protein and prebiotics.
Healthiest Nuts and Seeds
- Walnuts.
- Almonds.
- Coconut.
- Pecans.
- Brazil nuts.
- Cashews.
- Peanuts.
- Macadamia.
- Quinoa seeds.
- Hazelnuts.
- Pistachios.
- Hemp seeds.
- Chia seeds.
- Flax seeds.
- Acai seeds.
- Pumpkin seeds.
- Sunflower seeds.
The highest protein seeds with complete amino acids are hemp, quinoa, and chia.
Nutrient-Dense Dried Fruit
Adding organic dried fruit to granola adds tons of nutrients.
It rocks phenols, antioxidants, and both kinds of fiber (soluble and insoluble).
And according to Harvard, it’s as healthy as fresh:
“Dried fruits contain more fiber and more of the antioxidants called phenols than fresh fruit, per ounce.”
Healthy Dried Fruit
- Raisins.
- Berries.
- Dates.
- Prunes.
- Mango.
- Apples.
- Apricots.
- Cranberries.
- Cherries.
- Papaya.
- Pineapple.
The healthiest dried fruit is . . .
- Raw.
- Organic.
- Unsweetened.
Organic Fresh Fruit
Fresh fruit is a no-brainer on granola, and especially blackberries, blueberries, strawberries, and raspberries.
To learn more about blueberries go here.
They ramp health in a big way.
And when it comes to apples, keep the peels.
Studies have shown that the peels of Red Delicious apples contain the highest concentration of polyphenolic compounds — including anthocyanins.
In fact tons of plant peels that people regularly discard are nutrient-dense.
Other granola toppings include . . .
- Chocolate chips.
- Carob chips.
- Cacao nibs.
- Nut butters.
This granola recipe rocks smoothie bowls, vegan ice-cream, pancakes, and more.
It’s one of the healthiest snacks and breakfast ideas ever.
Vegan Granola Recipe
Equipment
- Large baking pan or skillet.
- Parchment paper and paper towels.
Ingredients
- 2 cups organic sprouted rolled oats.
- 2 cups organic sprouted buckwheat grouts.
- 1/2 cup organic vegetable oil (coconut, avocado, extra-virgin olive).
- 1/2 cup organic vegan maple syrup; add a smidgen of blackstrap molasses if you’re a fan.
- 2 cups raw organic nuts and seeds (your choice).
- 3/4 cup organic flaked coconut.
- 3/4 cup dried fruit (your choice).
- 11/4 teaspoons pink salt
- 1/2 teaspoon Now Better Stevia Organic Extract Powder.
- 1 tablespoon pumpkin pie spice.
Instructions
- Preheat oven to 325 and line a large baking sheet with parchment paper or use cast iron.
- Mix all the dry ingredients — except the fruit, nuts, and coconut — in a large bowl and toss.
- Combine the wet ingredients — oil, syrup, vanilla — in a separate bowl and stir.
- Toss the wet and dry ingredients until everything’s damp, keeping the coconut, fruit, and nuts set aside.
- Spread the mixture evenly on the pan and bake about 15 minutes till lightly toasted.
- Stir in the nuts and coconut and bake another 10 minutes, tossing and clumping occasionally.
- Add the dried fruit at the end when the granola’s still warm but almost cool.
- Let it cool completely for many hours then store in a tightly sealed container. It should keep for several weeks, even longer in the fridge, or you can freeze it.
- Additions like carob chips and cacao nibs that melt under heat should be added when cooled.
Nutrition
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