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Granola

granola

A quick breakfast. From Health Home Cookin Vol. 5

This is high-energy food and great fuel for the body. 4mg of iron per serving.

16 cups rolled oats (not quick)
1 cup whole wheat (or spelt or corn flour for gluten free)
1 cup sunflower seeds
1 cup chopped walnuts
1/2 cup sesame seeds
1/2 – 3/4 cup Sucanat
1 cup dates, chopped (or 1/2 cup Sucanat)
1 tsp sea salt
3 cups applesauce (or pear puree)
1 1/2 cups raisins

Combine all dry ingredients, except raisins, in a large bowl. Add applesauce and stir well. Divide into four portions. Place each portion on a cookie sheet (if you only have 2 cookie sheets, leave 1/2 in the bowl). Bake at 300°F for 20 minutes, stir well and bake an additional 20 minutes. Add raisins and let cool. Store in cupboard.
Serves 16 (1 1/4 cup per serving)

Preparation time: 10 minutes
Cooking time: 40 minutes
Ready in: 60 minutes

Nutrition (per serving): 452.4 calories; 12.7g total fat; 0mg cholesterol; 101.3mg sodium; 521.4mg potassium; 75g carbs; 10g fiber; 21.82g sugar; 14.28g protein.

 

Granola (low fat)

To reduce fat --- omit the walnuts, sunflower seeds & sesame seeds. This gets the fat down to 4.4grams per serving, but also reduces the protein to 11.43grams.

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