Homemade Oil free Granola

By Lucy Hyland
 
Serves: 3-4      Prep Time: 5 mins     Cooking Time: 10 mins
 

Granola can be both a tasty and filling option for breakfast, great for people who want to steer away from sugar laden processed cereals. Many granolas on the market are made with vegetable oils and high amount of sugar.  So you can make your own, at home, in 5 minutes, and you can make it with no oil and very little added sugar.
 
This breakfast is a high fibre breakfast as it is packed with nuts and seeds and oats. It is great breakfast for your ‘better weeks’ when you are feeling up to something a little more substantial. Here, natural sweeteners (with no sugar) such as cinnamon and desiccated coconut, are used to create taste and flavour. 


Ingredients:
 

  • 2 cups of oat flakes (120 grams)
  • 1 teaspoon of runny honey or maple syrup
  • 2 tbsp pumpkin seeds
  • 2 tbsp sunflower seeds
  • 2 tbsp cashews
  • 2 tbsp desiccated coconut
  • 2 tbsp chopped walnuts
  • ¼ teaspoon cinnamon

 
Method:
 

  1. Preheat oven to 150 °C or 300 °F OR place a large dry pan over a low-medium heat.
  2. Mix the oat flakes and honey/maple well in a bowl (get your fingers in there and mix well) and spread evenly on a baking tray or pan. 
  3. Place in oven or on stove top for 10 mins, shaking occasionally (If you are doing this on the stove top, pay attention! I find I need to constantly stir the oat mixture and keep an eye that they are not burning).
  4. Add the other ingredients and toast for another 5-10 mins.
  5. Serve with berries or stewed/chopped fruit and a good dollop of yogurt.

 
Nutritional Benefits:

This tasty version of breakfast is packed with fibre for normalising bowel movements as well as having ingredients known to lower bad cholesterol in your diet. This lower energy version of granola can be useful if you are trying to manage any unwanted weight gain during or after treatment.

On the other hand if you are trying to increase your weight the addition of good oil like olive, rapeseed, nut or sunflower can give you extra calories.