Granola Cups
Who says granola can’t be round? These take-anywhere bundles of nutrients are adaptable to whatever nuts, seeds, and dried fruit you may have in your pantry. You can make them celiac-friendly by by choosing oats labelled “pure and uncontaminated” and replacing wheat germ with ground flax.
1 1/2 cups (350 mL) quick-cook rolled oats (not instant)
1/2 cup (125 mL) almond flour
1/4 cup (60 mL) wheat germ
1/2 cup (125 mL) pecans, chopped
1/4 cup (60 mL) hempseeds or sunflower seeds
1/2 cup (125 mL) dried cherries
1/2 cup (125 mL) dried apricots, chopped
1/2 tsp (2 mL) cinnamon
1/2 tsp (2 mL) ground ginger
1/2 tsp (2 mL) salt
1 large free-range egg
2/3 cup (160 mL) honey, preferably dark such as buckwheat
1/4 cup (60 mL) melted coconut oil or other oil of choice
1 tsp (5 mL) natural vanilla extract
Preheat oven to 350 F (180 C).
In large bowl stir together oats, almond flour, wheat germ, pecans, hempseeds, cherries, apricots, cinnamon, ginger, and salt.
In separate bowl lightly beat egg and stir in honey, oil, and vanilla extract. Add wet ingredients to dry and mix until everything is moist.
Divide mixture among 12 medium-sized greased or paper-lined muffin cups and pack down tightly with the back of a spoon so they stay together after baking. Bake 20 minutes or until edges begin to brown. Let cool several minutes before unmoulding.
Serves 12.
Each serving contains: 247 calories; 6 g protein; 12 g total fat (5 g sat. fat, 0 g trans fat); 33 g carbohydrates; 3 g fibre; 105 mg sodium
source: "Hey, Honey!", alive #355, May 2012
Granola Cups
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
