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Firstly, for the delectability of this homemade Granola recipe, and then for the nutrient density of all its ingredients. 

It can be easy to get too much of a good thing and then get stuck with too much of a not-so-good thing, like weight gain. So, as cliche, as it sounds, I advise consuming this recipe in moderation.

We may earn money or products from the companies mentioned in this post.

Homemade Granola is all about the Fibre and the Good Fats

Yes, there are a good amount of natural sugars and protein that you will add, but the hero of this recipe is these two macronutrients. That’s because they are essential for overall health and the possible alleviation of symptoms of illness.

And I also think those nutrients are overlooked when we meal prep and consider our RDA of nutrients. 

We are usually concerned with protein and carbs and whether we’re getting enough or too little of those.

Consume the right nutrients in the right quantities

This recipe promotes the inclusion of good fats and fiber effortlessly.

I’m all for fast, easy, nutritional cooking and this Granola is a cereal (yes, it is considered one) that easily fulfills that.

Why make homemade granola?

You may be wondering what the difference is between homemade and store-bought. Besides that it’s easy to pick a box off the shelf and just pay for it, that version is loaded with refined sugar, additives, and not-so-healthful hydrogenated oils. They might even contain unnecessary salt to balance out artificial sweeteners.

If cooking from scratch, I don’t need to sell you on the idea of making your own and controlling the ingredients that go into it.

In the long run, you are saving money too. Not all healthy foods are expensive, just shop wisely and with zero food waste in mind. 

In this article

Before I go into the mechanics of the recipe, let me fill you in on the food facts of all its ingredients. They are loaded with nutritional content. 

We’ll discuss:

1. Grains (base)
2. Nuts
3. Seeds
4. Good fats
5. Protein
6. Fruit
7. Sweetener
8. Natural flavor
9. Superfoods

Then I’ll show you how to mix and match those ingredients so you can create variations on this recipe. Wouldn’t it be great to eat a different type of homemade granola every day or every week of the month?

Bear in mind that there is no set nutritional content breakdown for a homemade granola recipe. It will vary depending on the exact foods used in the recipe.

As mentioned, granola is a calorie-heavy recipe, but the motivation for eating it is definitely the dense nutrient content, so don’t shy away from it.

If you have weight gain or nut allergy concerns, there are seeded alternatives and this kind of recipe can be great for controlling appetite ie. it can make you feel fuller for longer and I’ll explain why.

But let’s discuss these plant-based foods to understand their nutritional breakdown. 

Rolled Oats (base)

In this recipe, I use gluten-free Rolled Oats. Oats are still a great way to start the day, but not everyone is into a bowl of dense, warm oats every morning.

I prefer to alternate every three mornings starting with:

• Day 1: rolled oats (oatmeal)

• Day 2: protein (omelet)

• Day 3: granola

This is a mini breakfast, eating plan done to add variety because you’re keeping it interesting while incorporating nutritional balance.

But more so, it’s about cravings. I prefer variety as it makes me feel like I’m not eliminating things or denying myself what I crave to eat. And those cravings refer to eating what I want to eat and when I want to. So no extreme dieting. I’m just ensuring that my early morning meals are balanced, not excessive, and optimized for nutritional intake that’s appropriate for my body and allergy considerations.

Rolled oats are just oatmeal/oats as we know it, but it’s less processed than the conventional type. Especially the ones we know as instant oats that are heavily processed and contain so much sugar that they can spike insulin levels¹.

Gluten-free

I use the gluten-free kind because it does not contain allergens. Natural oats are referred to as whole grains because the wheat and the germ remain intact even after processing. Oats are made up mainly of carbs, fats, and protein.

Be aware that gluten-free is not the same as wheat-free. So food can be wheat-free and still contain gluten. For example Rye and Barley.

Gluten-free has less fiber hence the association with weight gain/weight loss. But as I said, you can consume oats with gluten in moderation and avoid weight gain, unless you have a gluten allergy.

You should avoid Gluten if you’ve tested positive for a gluten allergy. In other words, if your body has an autoimmune response to it like in the case of Celiac disease that affects the small intestine.

Nutrition value in Oats

According to a scientific study, it is better to get at least half (or more) of your daily grain intake from whole grains because that could help you live longer², especially as it relates to heart disease. You see oats are heart-healthy because it helps reduce the risk of heart disease by lowering blood pressure.

Better yet, oats also play a role in lowering cholesterol. This is because they contain Beta-glucan, soluble fibers that come from the walls of some fungi and plant foods. They contain antioxidants that protect cell walls from LDL³ or the bad cholesterol that we’re keen to avoid. So eating oats can affect your cholesterol profile in a good way.

Oats are also a fantastic food for weight loss because it contains lots of Fiber and is a low GI food. This Fiber assists with digestive health and the low GI helps with controlling appetite because the slow release of energy will make you feel fuller for longer. It has been reported that consuming oats daily has resulted in some eaters having a smaller waistline and lower BMI according to research⁴. So, although it has tons of carbs, fear not, it can aid in slimming down in a healthier way, one that has longevity.

As per my breakfast rotation above, I advise not eating oats every day or eating them in excess expecting them to make you thin quicker. Eat it in a balanced and moderate way focusing more on getting the benefits you need adequately rather than overcompensating.

Storing Oats

Store dry oats in an airtight container – I’ve also outlined this in the recipe’s Cook’s notes. Dry oats will last up to two years. But, trust your gut, if they start to give off an odor or you spot insects, discard them and restock.

Nuts

Almonds and cashews are my favorite nuts when cooking for nutrition. Hazelnuts, walnuts, pecan, and macadamia have incredible flavor but perhaps not as budget-friendly or versatile as these two, especially in vegan cooking (oh! the versatility of cashews).

Yes, you can make exceptional foods with the others, but I’m highlighting almonds and cashews because I like to be sustainable with my grocery budget. My nutritional cooking needs to create happiness in my kitchen, not induce stress about overspending or not being able to make delicious recipes just because some ingredients are a little pricier or harder to come by than others.

So, I recommend using what’s easily available, and budget-friendly and optimizing those for maximum benefit. In other words, work with what you have and extract the maximum nutrition from it.

Save money and motivate yourself to get creative!

Now let’s get back to the amazing benefits of:

Almonds

These nuts are high in good fats, but add them in moderation. Don’t go overboard, especially if you are already cooking with predominantly plant-based ingredients. Chances are that you already included them in something else. Keep your RDAs in mind.

Almonds have so much nutritional content. They are high in Protein and Fibre. Almonds also contain Iron and Vitamin E. But they are well known for their good fat and oil content.

Cashews

A versatile plant food, and I’m sure most vegans will agree. It’s the best cream to add to any vegan dish as a soup topping, vegan yogurt, plant-based cream, and many more.

Cashews are a great source of Calcium. Even though we have enough of this essential mineral in our bones, it is still required to consume it through foods to meet a sufficient daily intake of it.

Pumpkin Seeds

These are my favorite seed. I love them in everything, especially lightly toasted and sprinkled over oatmeal.

They are rich in antioxidants, essential in preventing cellular oxidation. 

Pumpkin seeds are high in Fiber making them beneficial for gut health functions, and it’s good for diabetes as it helps control blood sugar. They are also an excellent source of Phosphorus, Magnesium, Iron, Copper and Potassium.

Pumpkin seeds are high in Zinc which is amazing for skin health with its antifungal properties helpful in fighting bacteria and preventing infection. It is well known for helping to block the absorption of bad cholesterol through the gut. Eat it without salt as this can reduce their nutritional value6. I prefer to store it in a cool, dry place like the pantry.

Sunflower Seeds

These are incredibly nutritious because they have a high amount of healing properties, you’ll want to include in them as many dishes as possible. They are a brilliant snack – try them lightly toasted – the smell alone will entice you to snack on them non-stop. But of course, eat in moderation as this is a high-calorie seed, so take caution if you have weight management concerns.

Sunflower seeds have these healing qualities:

• anti-inflammation 
• antibacterial 
• antifungal 
• assist in wound healing

Flaxseeds – Linseeds

They aid in the excretion of bad cholesterol. They use their gelatinous property (when combined with water) to contain ‘bad’ cholesterol and excrete it through the bowel. It contains a powerful antioxidant called Lignan which helps to lower blood pressure. In cooking, it’s also an egg replacer. You use it the same way by mixing water with it to form that gelatinous quality.

Chia Seeds

This functional food is beneficial for gut health and lowering cholesterol. Plus, it’s a lovely dessert ingredient that is still trending all over. I think it’s such a pretty food to display in sweet treats with the bonus of having powerful health benefits.

Chia seeds are a rich source of Omega 3 EFAs and contain Phosphorus, Zinc, Calcium, Protein, and Fiber. It’s quite a powerhouse of nutrition and the high level of fiber aids in the reduction of LDL cholesterol (the bad kind).

Coconut flakes

It may be high in good fats, but the benefits of its antibacterial properties are remarkable. It’s long been used in traditional medicine to fight disease, reduce inflammatory effects and destroy bacteria.

Coconut is an antiviral because of the presence of Lauric acid that impedes the way viruses can enter our cells and grow.

Coconut Oil

This oil is a good source of MCT, a saturated fat, which can supply a fast burst of energy due to its short-chain profile. It means that they can travel quicker from the gut to the liver without needing to be broken down with bile. 

Coconut oil has a safe, high smoke point – it doesn’t produce trans fats in the process – and it works well in all recipes. The odorless version is processed if you’re concerned about the flavor. I find the organic version fine to use with no overpowering flavor. 

Vanilla extract

Plant phenolics are vital in human dietary requirements⁸ . It is abundant in Vanillin, its main phenolic compound, which contains potent antioxidants and anti-inflammatories, and cancer-fighting properties and plays a role in neurological health. 

Goji berries

Referred to in popular food culture as a superfood, it is also an adaptogen. No baking is required. You can sprinkle in with the other ingredients and mix well. The color alone with make this look delectable.

Gojis are an excellent source of antioxidants that fight cancer cells and reduce inflammation. They are rich in Vitamin A, essential for eye health as it protects against UV and free radical damage.

What is the best way to eat homemade Granola?

Because it’s considered cereal, think of it as a dish to which you might want to add milk or something creamy. It’s delicious when baked into homemade granola bars, a compact, and easily stored snack. Outdoor or athletic types will love it. And if you are prone to low energy during the day, this is a healthier alternative to overprocessed snacks.

List of known allergens contained in the ingredients

Rolled Oats – Oats can sometimes be cross-contaminated with gluten during processing. If you are allergic, choose a brand with a ‘gluten-free’ label. It’s also best to do a gluten allergy test to check if you are allergic to it.

Pumpkin Seeds – There have been cases of salmonella resulting from sprouted seeds (both pumpkin and sunflower seeds)⁷.

Sunflower Seeds – Watch out for bacteria forming during sprouting and seed pollen accumulated during the farming and harvesting of the seeds.

Chia Seeds – There are no allergic reactions related to this seed. They are low in amines, so that’s not too much of a concern if you have Eczema. But if you are on a skin detox eating plan, consider this.

Flaxseeds – Being high in Fiber, an excessive amount could lead to bloating, gas, or possibly nausea.

Coconut – It contains no allergens. The only side effect would be weight gain due to its high-fat content.

Vanilla extract – It has been known to cause insomnia and headaches in some people. 

Maple Syrup – It can induce more sugar cravings and weight gain. This recipe contains a small amount and is not excessive enough to avoid. If you are skeptical, omit it from the recipe. There are plenty of other options for flavor.

Goji berries – It is safe to eat in moderation. This recipe contains a minimal amount. If you have health concerns, consult your doctor before consuming on an ongoing basis.

Use this homemade granola formula for easy reference:

Choose a portion from each group:

1. Start with your base ingredient:

Rolled Oats / Quinoa / Buckwheat / Puffed rice / Mix of these three

1. Add a protein:

Almonds / Cashews / Walnuts / Pecans / Hazelnuts / Pumpkin Seeds / Chia seeds / Sunflowers Seeds / Flaxseeds (Linseeds) / Mixture of any of these

1. Add a good fat:

Coconut oil / Ghee / Olive oil

Note: Some of the proteins are also a source of fat

1. Add a fruit:

Currants / Dried Cranberries / Orange zest / Raisins / Dried apricots / Pitted dates / Banana / Dried cherries

1. Add a flavor:

Vanilla Extract / Raw cacao / Ginger powder / Nutmeg powder / Cinnamon

1. Add an Adaptogen:

Maca (also known as Peruvian Ginseng) / Goji berries

Conclusion

Granola is a breakfast cereal and an energy snack because it’s compact, easy to store, and has a long shelf life when stored properly.

With so much energy in a single serving, it’s a great craving swap for sugary treats or dairy chocolate.

As mentioned at the beginning of the post, homemade Granola can affect the alleviation of symptoms of the disease. It can help to lower blood pressure as well as cholesterol. Its high fiber content is good for weight loss because the low GI ingredients can help with appetite control.

In terms of taste appeal, this natural food recipe is popular with all ages. The best part is the variety of ingredients which are fun to swap around according to your flavor preference.

The key take out from this post is to watch for allergens. Once omitted from the recipe, see what ingredients are left and maximize those. Or you can find more interesting whole foods and spices to add and make up for the omitted ones. Have fun, be creative, and build out your homemade granola recipes.

Remember, this recipe is a total healthy craving swap.