Granola

[JanetB]

Does anyone have any good recipes for homemade granola?? I know it isn't the best thing in the world for you - but . . . Thanks

[TraceyK]

I actually have a few recipes and they are very nutritious:

Crunchy Granola with Dried Fruit


Coconut, almonds, and sunflower kernels abound
in this no-oil recipe. And a <1/2>-cup serving
provides about 15% of the U.S. Daily Value for
iron.


1 cup boiling water

1/2 cup sweetened dried cranberries (such as
Craisins)

1/4 cup packed brown sugar

1 (6-ounce) bag dried mixed tropical fruit

3 cups regular oats

1/2 cup sliced almonds

1/2 cup roasted sunflower kernels

1/4 cup flaked sweetened coconut

2 tablespoons nonfat dry milk

1 teaspoon ground cinnamon




Preheat oven to 300°.

Combine the first 4 ingredients in a bowl, and let
stand 15 minutes. Combine oats and remaining
ingredients, and stir into the dried-fruit mixture.
Sprinkle oat mixture over a jelly-roll pan, and
bake at 300° for 1 hour, stirring every 15 minutes.
Cool granola to room temperature. Store in an
airtight container. Yield: 6 cups (serving size: 1/2
cup).





CALORIES 224 (28% from fat); FAT 7g (sat
1.4g, mono 2.3g, poly 2.9g); PROTEIN 6.3g;
CARB 36.4g; FIBER 3.4g; CHOL 0mg; IRON
2.2mg; SODIUM 19mg; CALC 58mg


Fruit 'n Nut Granola



4 cups regular oats

1/2 cup sliced almonds

1 teaspoon ground cinnamon

1/4 teaspoon salt

1/3 cup honey

1/3 cup molasses

1/3 cup water

2 tablespoons vegetable oil

Cooking spray

1 cup chopped pitted dates

1 cup raisins




Preheat oven to 325°.

Combine the first 4 ingredients in a large bowl,
and stir mixture well.

Combine honey, molasses, water, and oil in a
medium saucepan; bring to a boil. Remove from
heat; pour over oat mixture, stirring well to coat.
Spoon mixture onto a jelly-roll pan coated with
cooking spray; spread evenly. Bake at 325° for 40
minutes or until lightly toasted, stirring every 10
minutes. Remove from oven; stir in dates and
raisins. Cool completely. Store in an airtight
container. Yield: 6 cups (serving size: 1/2 cup).





CALORIES 277 (20% from fat); FAT 6.2g (sat
1g, mono 2.6g, poly 2.2g); PROTEIN 5.8g;
CARB 53.4g; FIBER 5.2g; CHOL 0mg; IRON
2.2mg; SODIUM 56mg; CALC 56mg


Glacier Peaks Granola

This is not only a great snack on the trail, but
also a jump-start breakfast when served with
milk or yogurt.


3 cups regular oats
2 cups sweetened puffed-wheat cereal (such as
Kellogg's Smacks)
1/2 cup wheat bran
2 tablespoons slivered almonds
1/2 cup applesauce
1/3 cup honey
1 tablespoon vegetable oil
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/2 cup chopped dried apricots
1/2 cup sweetened dried cranberries (such as
Craisins)


1. Preheat oven to 375°.

2. Combine the first 4 ingredients in a large
bowl. Combine applesauce, honey, oil,
cinnamon, and ginger in a small saucepan, and
cook over medium heat 2 minutes or until
honey is melted, stirring occasionally. Pour
applesauce mixture over oat mixture, stirring
to coat. Place mixture in a jelly-roll pan, and
bake at 375° for 20 minutes. Gently stir
granola, and bake an additional 15 minutes or
until dry. Cool; stir in apricots and cranberries.
Store in an airtight container. Yield: 7 cups
(serving size: 1/2 cup).

CALORIES 159 (16% from fat); FAT 2.8g (sat
0.4g, mono 0.9g, poly 1g); PROTEIN 3.9g;
CARB 32.1g; FIBER 3.5g; CHOL 0mg; IRON
1.8mg; SODIUM 15mg; CALC 20mg

[JanetB]

Thank you!!