Granola

Ingredients (serves 15)

2 tbsp vegetable oil
125ml mapple syrup
2 tbsp honey
1 tsp vanilla extract
300g oat
50g sunflower seeds
4 tbsp sesame seeds
50g pumpkin seeds
100g flaked almonds
100g dried mixed berries
50g coconut flakes
100g natural yogurt

Nutritionals

Kcal344
Protein (g)11
Carbs (g)31
Fat (g)20
Fibre (g)4
Calcium (%)2
Iron (%)3

Method

  1. Heat oven to 150°C/fan 130°C/gas 2. Mix the oil, maple syrup, honey and vanilla in a large bowl. Tip in all the remaining ingredients, except the dried fruit and coconut, and mix well.
  2. Tip the granola onto two baking sheets and spread evenly.
  3. Bake for 15 mins, then mix in the coconut and dried fruit, and bake for 10-15 mins more.
  4. Remove and scrape onto a flat tray to cool.
  5. Serve with yogurt.

The granola can be stored in an airtight container for up to a month.

Ingredient rationale

  • Dairy products contain an animal protein and are source of Vitamin K which is known to be great for the bone density, the heart health & the oral health. Yogurts are galacto-oligosaccharides fermented dairy. When administered in adequate amounts, they confer a benefit to the host (probiotics).
  • Dried fruits contains Thiamine (B1) which is known to reduce fatigue and reinforce hair, skin, nails, tooth.
  • Cranberries contain high levels of anthocyanins, which are thought to be effective in bacterial infections and neurological disease.
  • Oat is source of iron which helps the production of red blood cells and facilitates the oxygen transport. Oat also helps reducing cholesterol. It is a fructo-oligosaccharide food so feeds the beneficial bacteria in our gut (prebiotics).
  • Recipe inspired by Good Food magazine

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