Toasted maple, nut and seed granola

/ Rachel Eagleton, nutritionist/

I've shared before my 5 star muesli which we enjoy most mornings.  However there has always been one member of my family who just doesn't like it - my 14 year old son!  He would stick to weetbix, which is still a great breakfast choice.  However my son is a tall strong rugby player and the number of weetbix was increasing - up to 8 or 10.  This isn't getting much dietary variation and it didn't keep him full for long either!  I wanted him to add some nuts and seeds to his diet as they are a fabulous source of healthy fats, protein, fibre and a great source of vitamin E, magnesium and selenium.  I also wanted to increase the amount of omega-3 fats in my kids' diets as neither are a huge fan of seafood.  Walnuts and chia seeds both contain plant based omega 3 fats.  

I developed this recipe for my son and he loves it.  He mixes it with yoghurt as a great second breakfast after early morning rugby training or after a game.  The combination of protein and carbs makes it ideal for refuelling my hungry boy!  I like a smaller serve sprinkled over a big dollop of greek yoghurt and some berries as a snack or after a run.  A common misconception is that nuts and seeds lead to weight gain, however research suggests that the fats, protein and fibre in nuts control hunger and food intake - remember fat doesn't make you fat!  

rachelsgranola

INGREDIENTS

  • 1/4 cup pure maple syrup

  • 1/4 cup extra virgin olive oil

  • 1 teaspoon cinnamon

  • 1 teaspoon vanilla extract

  • 3 cups rolled oats

  • 1/2 cup flaked Coconut (unsweetened)

  • 1 cup raw almonds

  • 1 cup walnuts

  • 1 cup pepitas

  • 1/4 cup chia seeds

  • 1/4 cup LSA mix (linseed/flaxseed, sunflower, almond) or flaxseed meal

  • 1/4 cup dried blueberries or cherries (unsweetened)

toastedgranola

METHOD

  1. Preheat oven to 160 degrees celsius

  2. In a large mixing bowl whisk together the maple syrup, olive oil, cinnamon and vanilla

  3. Add the oats, coconut, nuts and seeds (everything except the dried fruit)

  4. Mix well

  5. Press into a lined baking tray and toast for about 40 minutes. Check on it from time to time but don't stir as it won't stick together. Once it's nicely browned removed from oven and leave to cool in pan

  6. Break up into chunks, pop into a storage container and stir through dried fruit

  7. Mix all the ingredients together and serve 1/2 cup with greek yogurt, your choice of milk and berries (I keep a 1/2 cup measure in the storage container to help manage portion sizes)

16 serves

338 cals 24g fat, 16g carbs, 9g protein, 6g fibre

GINGER AND MOLASSES VARIATION

Replace the maple syrup with half honey, half blackstrap molasses (as molasses isn’t very sweet, the granola is much less sweet)

Add 2 tsp of ground ginger and 1 extra tsp of cinnamon

Inspired by a recipe idea in Run Fast, Eat Slow, but my own (healthier!) ratios

If you need help sticking to your healthy eating goals I can help you. I'm a university qualified nutritionist based in Balmain, Sydney and the busy working mum of two teenagers, so I'm practical and realistic with my advice.  Find out more about me here.