Natural
sweeteners
and no dried
fruit keep it
low in sugar.
ostgranola
is loaded
withsugar
- fromdriedfruit,aswell
asaddedwhitesugar.
Thisrecipedialsit down
byskippingthedriedfruit
andusingjusta little
honey.It alsohasmore
proteinthankstothe
seedsandnuts.
I alwaystrytosource
raw,localhoney.It hasn’t
beenhighlyrefinedor
heated(pasteurised),so
typicallycontainsmore
nutrients,polyphenols
andpollen.Researchis
ongoing,butscientists
areinterestedin the
antibacterialandimmune
supportrolethatraw
honeyappearstoplay.
Usingfreshblueberries
insteadofdriedfruitis
a lower-sugaroptionand
richin vitaminsC andK.
Eatinga varietyof
seedsis yourbestbetfor
a broadernutrientintake.
Chiaseedsarea source
ofomega-3fats,fibreand
calcium,whilepepitas
arefullofmagnesium,
iron and protein.
cinnamongingergranola
makes 6 cups(^1 ⁄ 2 cup per serve)|prep15 mins (+ cooling)|cooking 20 mins
2 tbscoconutoil, melted
11 ⁄ 2 tbshoney
40g(2cups)puffedquinoa
200g(1 cup)mixedchopped nuts (cashews, almonds,
walnuts,brazilnuts)
90g(1 cup) rolled oats
30g(^1 ⁄ 2
45g(^1 ⁄ 4 cup)pepitas
2 tbschiaseeds
2 tbs hemp seeds
ginger,totaste
1 vanilla bean, split
11 ⁄ 2
(^1) ⁄ 2 tspgroundcardamom
(^1) ⁄ 2 tspgroundcloves
Kefir and blueberries, to serve (optional)
1 Preheatovento180°C/160°Cfanforced.
Line2 bakingtrayswithnon-stickbakingpaper.
2 Placethecoconutoil,1 tbshoney,puffedquinoa,
mixednuts,rolledoats,coconut,pepitas,chiaand
hemp seeds, ginger, vanilla seeds, cinnamon,
cardamomandcloves in a large bowl. Stir until
wellcoated.
3 Dividemixtureamongpreparedtrays,spreadingout
evenly.Bakefor 10 minutes.Stirwitha spatula.Bake
fora further5-10minutesoruntillightgoldenandcrisp.
4 Drizzlewiththeremaininghoney.Mixwell.
Setasideontraystocoolcompletely. Serve with
kefirandblueberries,if using.
PER SERVE•6.6g protein•19.2gfat (5.8gsaturatedfat)
- 12.2g carb • 4g dietary fibre • 253 Cals (1058kJ)
tips!
Puffed quinoa has a slightly nutty taste and crisp
Swapforpuffedmilletoramaranth.
Goforpreservative-freecoconutflakes.Most
organicbrandsfitthebill.Orusedesiccatedinstead.
Buychiaseeds,hemp seeds and kefir
atlargesupermarkets.
Storegranolain anairtightcontainer in a cool,
dryplaceforupto2 weeks.
Tomakegluten-freegranola,replacetherolled
oats with puffed rice or buckwheat kernels.
secret
ingredient
September 2019taste magazine 97