If you have the time to get crunchy, here’s a recipe for delicious granola from my book, Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be. Treat this surprisingly easy recipe is a blueprint: change it according to the availability of ingredients in your area and new items as you discover them. I just made a batch using maple syrup with candied pineapple bits and dried cherries. Some other common healthy additions include sunflower seeds, unsweetened coconut flakes, unsalted sesame seeds, shelled pumpkin seeds, dried cranberries, or wheat germ. Freeze-dried fruits, such as raspberries and blueberries, add a burst of color and vitamins too.
Granola will keep in a zip-lock bag or air-tight container for weeks. It’s great as a topping on anything, including yogurt, cottage cheese, ice cream, applesauce, or oatmeal. This recipe can be easily doubled using two baking sheets.
Homemade Fruit-Filled Granola
Makes about 5 cups granola
Canola oil or canola oil spray for greasing the baking sheets
1/4 cup canola oil
1/2 cup honey, molasses, or maple syrup or a mixture of any of the three
2 cups “old fashioned” rolled oats (not quick cooking oats) (see Substitutions below)
1/2 cup sliced almonds
1/3 cup dried cherries
1/3 cup chopped dried apricots
1/3 cup dried banana slices
1. Preheat oven to 250º F. Lightly grease a large baking sheet with sides; set aside.
2. Combine the honey and oil in a small saucepan and heat just until hot. (You can also use the microwave.) Place the rolled oats and sliced almonds in a bowl and mix. Add the honey-oil mixture to the bowl and mix until well combined.
3. Evenly distribute the granola mixture onto the baking sheet and bake for about 40 minutes, or until light golden. It will still be soft when it comes out of the oven, but it will harden as it cools. Do not overbake the granola or it will have a bitter burnt taste.
4. Allow the granola to cool completely, add the dried fruit, mix, then place in an airtight container or a zip-lock bag.
Cooking Tip: Measure the canola oil first, swirl it around the measuring cup to coat all sides, then measure the honey, which will easily slide out of the measuring cup.
Substitution: You can use 2 cups of barley, rye, or wheat flakes in place of the oats, or mix and match all 4 varieties.
Approximate Nutritional Information: Serving size: 1/2 cup fruit-filled granola: Calories: 357 kcals.; Protein: 7 g.; Carbohydrates: 55 g.; Fat: 14 g.; Fiber: 5 g.; Sodium: 2 mg.; Diabetic Exchange: Bread/starch 1, Fat 1, Fruit 1 (with decreased serving size of 1/4 cup)
