Susan Hansen, Extension Educator Colfax County

 

Granola can be full of nutrients or a minefield of hidden calories, fat and sodium. Making your own granola lets you control what goes in the finished product.

 

Later in this article is a recipe for granola. The main ingredient is dried oatmeal, which is a whole grain and an excellent source of soluble fiber. According to MyPyramid, most people need at least three servings of whole grains each day. Whole grains help meet the 25 grams of fiber per day recommendation.

 

Nuts and dried fruit also provide needed fiber as well as vitamins and minerals. Nuts also provide fat so very little added fat is needed.

 

Brown sugar, honey and maple syrup are the added sugars. Experiment with the recipe to see if less sugar can be used yet maintain the desired flavor. Simply put - some people like their granola less sweet.

 

Be aware that the serving size of granola is ½ cup. Make the most of your granola by using it as a topping on yogurt or ice-cream. Or, add milk to the granola for a delicious breakfast. Granola can also be a take-along snack, particularly if you are hiking, camping or traveling.

 

In the following recipe, a one-half cup serving is 253 calories, 5 grams fiber, 86 mg sodium, 10 grams of fat, 6 grams protein and 0 grams cholesterol.

 

            Fruity Granola

            5 cups old-fashioned oats

            1 cup sliced almonds

            ½ cup sunflower kernels

            ½ cup ground flaxseed

            ½ cup packed brown sugar

            1/4 cup maple syrup

            1/4 cup honey

            2 Tbsp. canola oil

            ½ tsp. salt

            ½ tsp. ground cinnamon

            1 tsp. vanilla extract

            ½ cup dried cranberries

            ½ cup dried banana chips

            ½ cup dried apricots, halved

 

1. In a large bowl, combine the oats, almonds, sunflower kernels and flax. In a small saucepan, combine the brown sugar, maple syrup, honey, oil, salt and cinnamon. Cook and stir over medium heat for 2-3 minutes or until brown sugar is dissolved and mixture is heated through. Remove from the heat; stir in vanilla.  Pour over oat mixture and toss to coat.

 

2. Transfer to a 15 inch x 10 inch x 1 inch baking pan coated with cooking spray or parchment paper.  Bake at 350E for 20-25 minutes or until golden brown, stirring every 8 minutes. Cool completely. Stir in dried fruits. Store in an airtight container.