This delicious granola is perfect for breakfast, in a dessert parfait, or sprinkled over fruit crumbles. It’s also a lovely gift idea.
3 cups (750 mL) large flake gluten-free oats
2 cups (500 mL) barley flakes
1 cup (250 mL) rye flakes
1 cup (250 mL) sliced almonds
1/2 cup (125 mL) raw pumpkin seeds
1/2 cup (125 mL) raw sunflower seeds
1/2 cup (125 mL) hemp hearts
1/2 cup (125 mL) ribbon coconut
1 Tbsp (15 mL) ground cinnamon
1 tsp (5 mL) ground nutmeg
2/3 cup (160 mL) pure maple syrup or agave syrup
1/3 cup (80 mL) warm water
2 Tbsp (30 mL) extra-virgin olive or coconut oil
1/2 tsp (2 mL) sea salt
1/2 cup (125 mL) golden raisins
1/2 cup (125 mL) dried cranberries
Preheat oven to 300 F (150 C).
Combine oats, barley, rye, almonds, seeds, coconut, and spices in large bowl. Stir to blend.
Combine syrup, warm water, and oil in small bowl and stir to blend. Pour over dry mixture and stir to evenly coat. Spread on 2 rimmed baking sheets.
Bake in centre of preheated oven for about 45 to 50 minutes or until granola is dried, toasted, and slightly golden. Stir frequently to even out baking and prevent edges from burning.
Remove from oven and immediately stir in remaining ingredients. Cool thoroughly before packing in airtight containers; refrigerate for up to a few weeks or freeze for longer storage. Serve stirred into plain yogurt, with milk of choice, or as crumble topping for pies and homemade muffins.
Makes about 48 servings.
Each 1/4 cup (60 mL) serving contains: 108 calories; 4 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 15 g total carbohydrates (3 g sugars, 2 g fibre); 28 mg sodium
Pick a plant- based protein
Vegetarian and vegan athletes take note: hemp hearts are one of the best plant-based sources of complete protein. This means that they contain all nine of the essential amino acids we need to build cells and repair tissues after a tough workout. A 3 Tbsp (45 mL) serving of hemp hearts contains 10 g of muscle-building protein. Try these super seeds in a post-exercise smoothie or this Protein-Packed Granola.
In place of barley and rye flakes, increase gluten-free oats by 2 cups (500 mL). Alternatively, substitute barley and rye flakes with quinoa flakes.
source: "Hemp Power", alive #384, October 2014
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.
Breaking with tradition, think of this as a guise of tabbouleh salad with staying power, thanks to the addition of hearty sorghum and fibre-rich navy beans. It also ages fairly well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches.
This versatile salad featuring chickpeas in a bright, fragrant dressing, holds well in the fridge. Make it in advance or keep it for leftovers. Nigella seeds, also known as kalonji, lend a sweet, nutty flavour with an ever-so-slightly bitter edge that pairs perfectly with sweet potato’s sweetness. Chickpeas please! Chickpeas are a great source of dietary fibre; just 1 cup (250 mL) contains 42 percent of the recommended daily allowance. They’re also a very good source of manganese, which is important for calcium absorption and blood sugar regulation.