12/27/2021
Maple Almond Harvest Spice Granola
Very flavorful with lots of spices. Health reasons ingredients were chosen are listed in recipe.
Makes 12 servings of approximately 1/4 cup (35 grams)
Why I prefer my recipe for granola over the best store-bought granola I have found: no cane sugar, no unhealthy oils or oily taste but still crunchy, no rice starch or other unhealthy processed ingredients, no preservatives, low sugar, but healthy sugar sources, twice the fiber, good source of calcium, iron, and potassium. Note the molasses gives it a rich dark color.
Information on this page is not to be taken as medical advice. Consult physician.
INGREDIENTS, All Organic except the molasses and salt
--1/4 cup maple syrup (high in calcium)
--2 T. Beer Rabbit Blackstrap molasses (high in calcium)
--1/4 c. applesauce (single ingredient, apples)
--2 T. almond butter (single ingredient, almonds)
--1/4 teaspoon iodized salt (most people don't get enough iodine unless adding some iodized salt or iodine to their diet, as it is only found naturally in seaweed or salt water seafood. Iodized Salt has iodine added to it.)
--3 T. Ceylon cinnamon (rich in manganese to help repair bones, rich in beta carotene for eye health and anti-inflammatory cinnamaldehydes and antioxidants which may be able to help prevent heart disease, diabetes, arthritis and cancer, and reduce LDL cholesterol, plus contains little coumarin compared to regular or Cassia cinnamon which may contribute to cancer.)
--1/2 tsp cloves (anti-inflammatory, antioxidant properties, helps protect stomach lining from ulcers, improve liver function)
--3/4 tsp nutmeg (antioxidant, antibacterial properties, may improve mood and sleep)
--3/4 tsp allspice (used to treat nausea, could help prevent bacterial infections, may help with hot flashes, and may slow growth of cancer cells)
--2 tsp pure vanilla extract
--2 T. chia seeds (omega 3, you may want to add more, but I add a tablespoon a day to my coffee to increase my Omega 3 intake, also making my coffee somewhat filling)
--2 c whole rolled or old fashioned oats (Reduces risk of coronary heart disease with the consumption of beta-glucan soluble fiber from whole grain oats and slow digestion. Beta-glucan can bind with cholesterol-rich bile acids in the intestine and transport them through the digestive tract and eventually out of the body. Also, increases satiety, and suppresses appetite. Whole grains have a low glycemic load, whereas instant oats have a high glycemic load)
--42 g. raw whole almonds (strengthen your heart, your bones, or even your libido, lowers LDL, anti-inflammatory and antioxidant to protect from heart disease, protein and fiber in the nuts make you feel full faster so you can eat less, helps lower blood pressure, calcium and phosphorus which improve bone health, aids gut health)
SPECIAL NOTE: Spices are highly concentrated, and while they can be greatly beneficial in small quantities, large quantities can cause illness or death. Almost all nutritional items have a lower limit which must be reached to remain healthy. However, most also have an upper limit past which they can cause severe health problems or even death.
DIRECTIONS
1. Preheat oven to 325 degrees.
2. Combine all ingredients except oats and almonds in large bowl.
3. Mix in oats to coat thoroughly.
4. Then mix in almonds.
5. Spread and flatten onto unbleached compostable brown parchment paper on a large cookie sheet.
6. Bake 15 minutes. Turn over.
7. Bake an additional 15 minutes.
8. Cool completely. Store in refrigerator in tightly covered container. Granola gets crunchy in the refrigerator, so don't overcook.
NUTRITIONAL SUMMARY
CALORIES 147
Sugar 6.4
Total Fat 4.9
Added Sugar 5.5
Sat. Fat 0.5
Protein 3.7
Poly Fat 0.5
Calcium 81
Mono Fat 0.03
Iron 1.1
Sodium 55
Potassium 243
Carbs 22.1
Magnesium 18
Fiber 4.0
