Cinnamon Granola
Try this homemade granola rather than the shop kind as they are often pretty sugar laden. Make it in advance and then just sprinkle on your fruit and milk/yoghurt in the morning for a bit of breakfast variety.
Ingredients
- 160 g rolled oats
- 80 g walnuts (rpughly broken up)
- 35 g pumpkin seeds
- 1 tbsp cinnamon
- 4 tbsp almond butter
- 2 tbsp maple syrup
- 3200 ml soy milk (or dairy milk/yoghurt)
- 400 g sultanas (or other dried fruits)
- 8 can peach slices
Instructions
- Preheat the oven to 160C.
- Line a baking tray.
- Mix the oats, walnuts and cinnamon in a large bowl with a pinch of salt.
- Add the almond butter and syrup and mix well together.
- Spread over the baking tray and bake for 15 mins.
- Stir and break it up before placing back in the oven for another 10 mins, or until golden brown.
- Leave to cool, and then store in an airtight container for up to a week.
- When making the muesli, add 30g sultanas, 1/2 can of peaches and 200ml soy milk to 1/16th of the granola mix.
Notes
Prep Tips:
The nuts and seeds are interchangable to some extent. I've chosen the pumpkin seeds as they are higher in protein than others and the walnuts for their omegas.
Nuts vary widely in their macro profile. Peanuts, Almonds and Pistachios have the highest protein content, Hazelnuts are some of the most nutritious, and Macademias the least. Walnuts are very high in antioxidants and the most omega 3. Brazils and Pine nuts have very high Omega 6, so beware of these if you don't get enough Omega 3 from other sources (like oily fish).
Health Tips:
We're using maple syrup (or honey) to sweeten rather than sugar as these contain extra nutrients in the form of vitamins and minerals - much better than refined sugar! They have a smaller impact on blood sugars too.
Eco Tips:
We're using canned peaches because over the winter fruits are quite hard to come by, so we either eat very few of them, or have to do something a little less eco-friendly. This is one of the circumstances where I think we need to put our health first...
NUTRITION: Amount and (% RDA)
Calories: 342kcal (17%)Carbohydrates: 55g (18%)Protein: 12g (24%)Fat: 11g (17%)Saturated Fat: 1g (6%)Trans Fat: 1gSodium: 78mg (3%)Potassium: 951mg (27%)Fiber: 7g (29%)Sugar: 36g (40%)Vitamin A: 1121IU (22%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 3mg (15%)Vitamin B5: 1mg (10%)Vitamin B6: 1mg (50%)Vitamin B12: 2µg (33%)Vitamin C: 15mg (18%)Vitamin D: 2µg (13%)Vitamin E: 3mg (20%)Vitamin K: 7µg (7%)Calcium: 307mg (31%)Copper: 1mg (50%)Folate: 21µg (5%)Iron: 3mg (17%)Manganese: 1mg (50%)Magnesium: 107mg (27%)Phosphorus: 242mg (24%)Selenium: 4µg (6%)Zinc: 1mg (7%)
Tried this recipe?Let us know how it was!