Cinnamon-Spiced Granola (adapted from Whole Life Nutrition)
Dry cereals are almost a staple in North American pantries, but there are several nutritional concerns with processed and packaged cereals. They can contain artificial flavours and colours as well as rancid fats and refined sugars. Making our own granola can save your money and your health!
The mighty oat is a nutritional powerhouse. Loaded with manganese and selenium, two important antioxidants; it is also a good source of tryptophan, dietary fibre, phosphorus and magnesium and protein. Oats also contain beta-glucan, a fibre which has been shown to lower cholesterol levels and support heart health. Beta-glucan also shows beneficial effects on those with Type II diabetes and glycemic issues by stabilizing blood sugars. (It's important to note that oats contains high levels of purines, which can increase uric acid production and gout symptoms and are also high in phytic acid, which can be reduced by soaking for 12 – 24 hours before cooking or eating.) Ginger is one of nature's highest anti-inflammatory foods, promoting healthy circulation and digestion. Cinnamon, especially true cinnamon (ceylon cinnamomum verum,) supports the cell's ability to respond to insulin, so the body doesn't have to pump too much out, easing pancreatic and metabolic stress. Cinnamon is also highly antioxidative and can halt the growth of bacteria.
You can adjust the seasonings anyway you like them and use both fresh and powdered versions of spice. Any grains can work for this recipe and with the addition of nuts and seeds and fruit or a greens-based smoothie, this makes for a pretty complete breakfast. Top with plain yogurt or milk (dairy or non-dairy, depending on preference.)
Makes about 5 cups, store in airtight container in refrigerator.
5 cups rolled grain (oats, barley, rice flakes and/or quinoa flakes)
1 ½ cup coursely chopped walnuts
1 ½ cup coursely chopped almonds (or any combination of favourite nuts and/or seeds, including shredded coconut)
1 tbsp cinnamon (preferably “true cinnamon”)
1 tbsp (more or less depending how spicy you like it) grated fresh ginger (or 1 tsp powdered)
1 tsp – 1 tbsp various spices (nutmeg, clove,) optional
1 – 2 tsp vanilla powder (or 1 tsp vanilla extract)
¼ tsp sea salt
½ cup maple syrup
½ cup coconut oil or ¼ cup fruit juice and ¼ cup melted coconut oil
Method:
Preheat oven to 275F
Melt coconut oil on low, stirring regularly
Either hand chop or quickly pulse nuts with food processor, empty into large mixing bowl along with rolled grain and any dry spices that you're using, mix well
In another mixing bowl combine maple syrup, melted coconut oil and any wet spices you are using and mix well. add to dry ingredients and mix until all dry ingredients are coated.
Add any additional seeds and shredded coconut, if using, mix well
Spread evenly on cookie sheet and place in oven for 20 minutes, turn granola and put in oven for another 15 – 20 minutes.
Remove from oven and add dried fruit, if using. Let cool completely and transfer to glass airtight jar. Enjoy!
