Maple Cinnamon Nut & Seed Granola

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I love granola! Salty, sweet, crunchy it hits all the right notes. But this is another snack that can be a nutrition packed flavor bomb or a refined sugar, refined carbohydrate, ultra-processed, oil-coated bummer when store-bought. It’s also quick & easy to make at home and while the list may not be items you keep regularly: one, you can absolutely switch them out for nuts/seeds you do have and two, if you start to eat a more whole-food, plant-based diet you’ll likely soon realize you have, in fact, acquired most of below. You’ll notice the star of the granola show, oats, is missing. I like to add this to overnight oats or on top of a smoothie so I purposefully made it oat free and instead use it in smaller portions as my healthy fat source for the meal.

A little goes a long way, here! 1 tablespoon has 1.6g protein, 3.8g fats, 2g carbohydrates and 47 calories, which I share not to encourage calorie counting or obsession in the details, but to keep myself honest about my ability to eat nuts in embarrassing quantities.

Health Benefits: 

Basil seeds might be a new ingredient on here for you. While they do come from a variety of basil plants, I promise, your granola will not taste like pesto. These fiber-rich seeds (almost twice as much as chia seeds) are packed with iron, calcium, magnesium and omega-3 fatty acids (which have been shown to help reduce triglyceride levels). You can buy them on Amazon (I buy Zen Basil), if your local store doesn’t have them. Nuts and seeds are wonderful sources of healthy fats, protein, fiber and micronutrients, each one uniquely different in its composition. So, as the saying goes, variety is the spice of life (and health!) and this mix gets you there.

Ingredients:

• 1/2 cup dry roasted peanuts

• 1/2 cup raw walnut pieces

• 1/4 cup raw pumpkin seeds

• 1/4 raw sunflower seeds

• 3 tbsp chia seeds

• 3 tbsp flax seeds

• 2 tbsp basil seeds

• 3 tbsp hemp seeds

• 1 tbsp olive oil

• 1 tbsp maple syrup

• 1 tsp sea salt

• 1 tsp cinnamon

Instructions:

• Combine all ingredients in a bowl and mix to combine.

• Roast at 350 F for 5 minutes then stir.

• Return to oven and check every 3 minutes until seeds are just starting to brown.

• This can burn quickly so keep an eye on it! It is usually done in ~8-11 minutes.

• Let cool completely. It will initially look sticky, but when cooled it easily crumbles into small pieces.

• Store in an air tight container and enjoy!

Nutrition Info (per tablespoon) Calories: 47 Protein: 1.6g Carbs: 2g Fiber: 1.1g Fat: 3.8g