Granola: Winning in the Kitchen Recipe

In our last Winning in the Kitchen Podcast, we talked about snacks and explained that a good snack should include carbs, fiber, protein and fat.

Why did we suggest this? Because when consumed together, these nutrients help to keep your blood sugar stable and keep you feeling fuller for longer! The easiest example of a snack that includes these nutrients is an apple (carbs and fiber) dipped in almond butter (protein and health fats). 

During that snacks podcast, one of the listeners asked about having granola and fruit as a snack, which could be a great choice. The tricky part is finding a store bought brand that is not loaded with unhealthy oils (such as palm, cottonseed, and soybean oil) or processed sugars (such as cane sugar, fructose, maltodextrin or brown rice syrup). Don't get us wrong... good brands do exist, but they are not always easy to find and food always tastes better when you make it yourself!

So if you are interested in a little baking, here is a granola recipe from Lacey that is quick and flexible so you can use ingredients that you have in your pantry. (As long a you use the quantities indicated it will turn out delicious, so don't be afraid to get creative!)

 

WINNING IN THE KITCHEN GRANOLA

Makes 14 servings (1/2 cup)

The Ingredients

• 3/4 cups Nuts (almonds, pecans, walnuts - can be a mix or just one of these)

• 1/2 cup Seeds (chia, hemp, flax, sunflower)

• 3 cups Rolled Oats (such as Quaker Old Fashioned Oats)

• 1/4 cup Quinoa, uncooked (optional)

• 3/4 to 1 tsp Salt (depending on your preference)

• 1 1/2 tsp Cinnamon

• 3 tbsp Coconut Oil

• 1 tsp Vanilla Extract

• 1/2 cup Honey or Maple Syrup

• 1/2 cup Dried Fruit (cranberries, raisins, blueberries) or Freeze Dried Fruit (apples, raspberries, strawberries, etc.)

PREP IT:

Preheat oven to 325F and line 2 baking sheets with parchment paper.

2. Place the 3/4 cup of nuts in a food processor and pulse until lightly ground.

3. In a large mixing bowl, add in oats, blended nuts, seeds, quinoa, salt and cinnamon. Mix well.

4. In a microwave safe bowl, melt the coconut oil.

5. Add coconut oil, vanilla extract, and sweetener to the dry ingredients (Note: if using honey you will need to heat it up). Mix to combine.

You can store this in a tupperware and cook it later when you have the time! #Mealprepmonday anyone?!

COOK IT:

1. Spread ~1/4 of the mixture onto the parchment lined baking sheet (do not overcrowd) and bake for 10 minutes.

2. Stir and bake for another 10 minutes.

3. Remove from oven and add some of the dried fruit (you can eye ball it, but it will be about 2-3 tbsp per batch). Cook for an additional 3-4 minutes.

4. Remove and let cool. Repeat until the granola mixture is gone.

STORAGE:

The granola can be be stored in an airtight container and will keep for 3-4 weeks or you can freeze it!

NUTRITION (per 1/2 cup):

225 Calories, 11g Fat, 29g Carbs, 5g Fiber, 5g of Protein

Fun Tip: You can also use this batter (unbaked) to make granola bars too! Heres how:

1. Split the batter in half. Bake 1/2 of it as directed above to make granola

2. With the other half, add 2 egg whites, 3 tbsp ground flaxseeds, 1/4 cup peanut butter and 1/4 cup of honey.

3. Form the batter into small squares or circles and cook for ~10 minutes at 325F on a baking sheet lined with parchment paper.

4. Let cool and store in an airtight container or ziplock bag so you can grab them to take on a ride!

STORAGE:

The bars can be stored in an airtight container and will keep for ~2 weeks.

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Lacey provides education and guidance to athletes about how to make healthy food choices that supports their performance goals, aids in sustainable weight loss, and improves their recovery. We are currently in the process of developing custom nutrition plans and one-on-one counseling with her, so keep your eyes out for those to be released in the near future!