Cinnamon Seed Granola


cropped_granola

For 2016, I resolved to dally daily in my kitchen.  The beauty of creating and making delicious recipes in my kitchen means that my family reaps the health benefits and so do you.  By processing, cooking and preparing food in my own kitchen, I know what is in and where the ingredients come from.

This week I’ve been honing my seed granola recipe.  Since almost all nuts are causing reactions now, I had to recreate my favourite granola recipe.  I use granola as a quick breakfast, when paired with fresh fruit like berries and banana slices and homemade coconut milk (so easy to make too).  

This recipe yields a large batch, which I store in large Mason jars in the fridge until consumed.  Oh, and a handful of granola makes an awesome quick snack too.

Cinnamon Seed Granola

Not everyone can handle nuts, which most granola is made from. This recipe is AIP friendly (autoimmune paleo), low FODMAP and Elimination Diet Phase 2 compliant too.
Course Breakfast, Snack
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Author Brenda Watt, Watt Works Nutrition, CHNC, NNCP, CNE

Ingredients

  • 2 cups raw organic pumpkin seeds also called pepitas
  • 2 cups raw organic sunflower seeds
  • 2 cups raw organic coconut large ribbons
  • 1 cup raw organic hulled hemp seeds
  • 3 1/2 teaspoons pumpkin pie spice or 2 teaspoons ground cinnamon 1 teaspoon ground ginger, 1/2 teaspoon nutmeg and a dash of allspice
  • 1/4 teaspoon sea salt
  • 1/4 cup coconut oil melted
  • 1/4 cup maple syrup
  • 1 cup dried cranberries blueberries, blackberries or raisins

Instructions

  1. Preheat oven to 300F. Line a large rimmed baking sheet with parchment paper.
  2. In a large mixing bowl, measure seeds and coconut ribbons. Toss to mix together.
  3. Meanwhile, put coconut oil into a oven-safe dish and melt while oven is heating.
  4. Once coconut oil is melted, remove from oven and mix in maple syrup and spices with a whisk. Careful though, because the oil is HOT.
  5. Pour oil-syrup mixture over top of the seed mixture. Toss with a large spoon until mixed well. Pour the whole mixture onto parchment-lined pan and evenly spread out. Bake in preheated oven for 25-30 minutes.
  6. Remove from oven and using a spatula, turn the granola over and continue cooking, if needed for another 10 minutes or so. Granola should be nicely browned.
  7. When granola is nicely browned, remove pan from oven and sprinkle dried berries or raisins over top. Fold in with a spatula.
  8. Let cool completely. The granola will become crispy as it cools. After it is cool, transfer to glass Mason jars. Store capped jars in fridge.

 Health benefits of nutrient-dense seeds

Pumpkin seeds (pepitas): Pumpkin seeds are rich in zinc, one of the key anti-inflammatory nutrients.  As well, zinc is a critical mineral for the immune system and omega-3 metabolism.  They are also well-known for their use in the treatment and prevention of male prostrate problems.  They are a good source of protein and contain a good balance of amino acids like tryptophan, methionine and cysteine.  Mineral-wise, pumpkin seeds are very high in iron, as well as, calcium and phosphorus.   Additionally, pumpkin seeds contain vitamin E, a mix of B vitamins (niacin being the richest) and essential fatty acids.  Simply put, pumpkins seeds are powerhouses nutritionally.

Sunflower seeds:  Sunflower seeds are very high in potassium and low in sodium making raw unsalted sunflower seeds a good choice for individuals suffering from hypertension (high blood pressure).  Additionally, zinc, iron and calcium are found in these little gems.  The healthy oils contained in sunflower seeds (mainly polyunsaturated fats, essential linoleic acid (omega-6) and vitamin E) are helpful in improving cardiovascular disease.  Sunflower seeds are 25% protein and contain a good fibre content.

Hemp seeds (AKA hemp hearts): Hemp seeds are a complete protein, contain all the essential fatty acids your body needs, and they are abundant in vitamins (A, Bs, D and E) and minerals.  According to Dr. Axe, hemp seeds improve digestion, balance hormones and improve metabolism. In fact, hemp seeds contain plenty of calcium  (145 mg/100 g), as well as, provide magnesium (483mg per 100 grams).

I hope you find sometime to dally in your kitchen this week.  Try this simple granola recipe and share your successes.  Post photos of your granola creations and concoctions on Instagram with any of these hashtags: #granola #healthy # recipe #nurturenourishlive  

Take a moment to share this recipe with your friends: Cinnamon Seed Granola Tweet!


About Brenda

As a nutrition consultant and educator, I aim to support you in achieving health and vitality through natural wholesome foods and lifestyle transformation. Ready to change yourself from the inside out? Then contact Brenda today -- hello@wattworksnutrition.ca