Saturday, August 31, 2013

Delicious Nutritious Calcium-Rich Granola

One of my favorite things to do is make gifts for people. I know that sounds super pageant-y but it's true! In fact, most of my recipes (edible & skincare) started out as a birthday present, Mother's Day treat, etc. And this is no different. Whether you're looking to boost your calcium intake, or just want a nutritious, satisfying snack, this is a great recipe.

Note: It is important to soak the fruit overnight if possible, or at least for a few hours, so it doesn't turn into hard jerky when it bakes. If you're gluten intolerant make sure your oats are certified gluten-free. I like Trader Joe's brand.

2 cups rolled oats 
1/2 cup ground flax
1/4 cup slivered almonds
2 Tbsp sunflower seeds
2 Tbsp sesame seeds
1/4 tsp salt 
2 Tbsp blackstrap molasses
2 Tbsp maple syrup 
3 Tbsp unrefined coconut oil
1 Tbsp water
1/2 tsp orange juice concentrate 
1/2 cup dried figs, minced
1/4 cup dried apricots, minced
1 Tbsp water
1 Tbsp maple syrup (cut in 1/2 if apricots are sweetened)

1. Adjust oven rack to middle position, and preheat to 275 degrees. Line a 9x13" metal pan with parchment paper or grease thoroughly with coconut oil.

2. Soak the fruit in a bowl with 1 Tbsp maple syrup plus enough water to just cover fruit. Let sit overnight.

3. Mix oats, nuts, seeds and salt in a large bowl. Bring molasses, syrup, oil and water to a simmer in a saucepan over low heat. Drizzle over oat mixture, and stir to combine.

4. Spread mixture evenly over prepared pan. Using your hands, firmly press down the granola. Bake for 30 minutes, rotating pans halfway through.

5. Remove pans from oven and gently stir granola. Continue to bake until it is a deep golden brown, about 15 minutes longer. Let cool completely. 

  • Granola can be stored in an airtight container for about two weeks. 
  • You can double the recipe, but bake the granola in two pans. You also may need to increase cooking time. The key is to bake the granola until it is an impressive deep golden brown.
  • Boost your calcium intake even more by serving granola with milk or yogurt.
Calcium Content Per Cup:
(just a reference point - not that you'd eat a cup of these items)

Blackstrap molasses 3200mg
Sesame seeds 1404mg
Flax seeds 428mg
Almonds 378mg
Maple syrup 321mg
Dried figs 241mg
Sunflower seeds 117mg
Dried apricots 72mg

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