Crunchy Nut Granola

Recipe by: Karen Graham | from Diabetes Meals for Good Health

Cookstr

Course: Snack

Total Time: Under 2 Hours

Skill Level: Easy

Cost: Inexpensive

Photo by: Joseph DeLeo

This homemade granola is intensely nutritious because it is rich in protein and healthy fats from the sunflower seeds and nuts. If you want to substitute a store-bought granola or cereal, measure a portion equal to 150 calories for the large meal or 110 calories for the small meal. Look for a cereal that is low in saturated fat, trans fat and sugar. Keep in mind that a store-bought cereal may not give you the same protein boost that is found in this Crunchy Nut Granola.

Yield: Makes 10 cups (2.5 L)

INGREDIENTS

½ cup (125 mL) shelled sunflower seeds
¾ cup (175 mL) sweetened flaked coconut
¼ cup (50 mL) wheat germ
¼ cup (50 mL) ground flaxseed
1 cup (250 mL) chopped or sliced almonds, walnuts or pecans
4 cups (1 L) large-flake old-fashioned rolled oats
½ cup (125 mL) corn syrup
2 tbsp (25 mL) olive oil or vegetable oil
1 tsp (5 mL) vanilla
1 tsp (5 mL) almond extract or coconut extract
2 cups (500 mL) crisp rice or round oat cereal
½ cup (125 mL) raisins or other dried fruit, chopped

Directions

1. In a large bowl, mix the sunflower seeds, coconut, wheat germ, ground flaxseed, nuts and oats.

2. In a small bowl, combine corn syrup, oil, vanilla and almond or coconut extract.

3. Add the syrup mixture to the dry ingredients. Make sure any wet lumps are well blended in.

4. Place granola in a large casserole dish and bake on middle rack at 350°F (180°C) for 30 to 35 minutes, or until slightly toasted. During baking, remove the pan from the oven every 10 minutes and stir, so that the granola cooks evenly.

5. Once toasted, remove from the oven and right away transfer to a metal bowl or pot; otherwise, the granola may stick to the bottom of the hot pan as it sits to cool. Stir once or twice as it’s cooling. Once cooled, add cereal and raisins. Store in an airtight container.

NUTRITIONAL INFORMATION

Nutrients per serving (% daily value)

Per 1 cup (250 mL)

Calories 429
Carbohydrate 58 g
Fiber 8 g
Protein 11 g
Fat, total. 19 g
Fat, saturated 4 g
Cholesterol 0 mg
Sodium 104 mg