Easy Granola Recipe with Omega 3: Modification of Whole Foods Granola Recipe

Every mom knows about the daily struggle to feed her kids healthy, low carb foods. Given the epidemic of dry eye in young people and kids, I try to give them (aka “hide”) Omega 3 in a lot of foods I make.

Often I try to push the limit of how little sugar I can put into a dish or how much Omega 3-rich substances can I hide in a meal before it becomes intolerable 

God bless my family for putting us with these experiments: though sometimes they don’t notice or have learned to not say anything. 

Here is my latest experiment—I mean dish. 

So far it is a hit. My kids keep asking what those little black things (Chia seeds—-full of Omega 3) are in their Granola but I keep changing the subject. 

The first batch, I put too much Stevia Syrup (1/2tablespoon of stevia for 8 tablespoons of water). Will decrease this next time. I had the “dilute” the Granola with 5 more cups of toasted oatmeal. 

Below is the modified recipe. 

It is delicious and flexible. You can add more or less honey, etc to taste. I did not add extra salt as some of the nuts were salty. 

I used 1/3 less of brown sugar. 

I toasted everything when done to give it a nice brown color (be careful not to burn). 

Dr. Cremers’ Granola ingredients:

I doubled this recipe initially but here is the basic. 

• 4 cups whole oats (or 3 1/4 cups oats + 3/4 cup oat bran). I added more toasted oats at the end to titrate sweetness. 
• 3/4 cup raw almonds, whole or sliced (mine had a little salt so I deleted salt below)
• 3/4 cup raw cashews, chopped
• 1/2 cup raw pepitas or sunflower seeds
• 2/3 cup unsweetened shredded coconut; I accidentally had sweetened so I decreased sugars more)
• 1/2 cup dried cranberries
• 1/2 cup raisins
• 1/3 cup sesame seeds
• 1/3 cup brown sugar (or substitute palm sugar) 
• 1/4 cup honey
• 1/3 cup brown rice syrup: I did not have this so I used stevia: next time will try 1 teaspoon Stevia in 4 tablespoons of water: boil in pot till melted and add to mixture belo. 
• 1/2 cup coconut oil
• 1 1/2 tablespoons vanilla extract
• 1/2 teaspoon sea salt: I did not use this. 
• 1/4 Cup of Chia seeds: I used 1/2 but would start low just in case you do not like them. 

Directions: 

1. Pour 1 1/2 cups oats in a food processor or bullet or pound them ideally until finely ground.
2. Place the ground and remaining whole oats, nuts, seeds, coconut, and dried fruit in a large bowl. Mix well. Line a large 13X18 inch rimmed baking sheet with wax paper and set aside: optional. Some of my trays had no wax paper nor were greased. 
3. Place the brown sugar, honey, stevia syrup/brown rice syrup, and coconut oil in a sauce pot over high heat. Bring to a boil, stir well, then remove from heat immediately. Stir in the vanilla and salt (if want salt). Then pour the syrup over the dry ingredients.
4. Mix well, so that all the dry ingredients are coated, then scoop the mixture out onto the prepared baking sheet. 
5. I toasted mine in oven till lightly brown: I alternated between Bake 450 F and broil but watching carefully to not burn it. 
6. You can also spread the mixture out evenly and another sheet of wax paper to press down on the mixture until flat and packed and make bars: Refrigerate for 2 hours to set, then cut into squares. Wrap well, and store in the refrigerator, or in a cool dark place for up to 2 weeks.

NUTRITION INFORMATION

Serving Size: about 1 cup

Amount Per Serving:

Calories: 129 Calories

Total Fat: 7.9g

Saturated Fat: 4.3g

Sodium: 32mg

Carbohydrates: 13.6g

Fiber: 1.5g

Sugar: 7.7g

Protein: 2.2g

Original ingredients:

• 4 cups whole oats (or 3 1/4 cups oats + 3/4 cup oat bran)
• 3/4 cup raw almonds, whole or sliced
• 3/4 cup raw cashews, chopped
• 1/2 cup raw pepitas
• 2/3 cup unsweetened shredded coconut
• 1/2 cup dried cranberries
• 1/2 cup raisins
• 1/3 cup sesame seeds
• 1/2 cup brown sugar (or substitute palm sugar)
• 1/4 cup honey
• 1/3 cup brown rice syrup 
• 1/2 cup coconut oil
• 1 1/2 tablespoons vanilla extract
• 1/2 teaspoon sea salt

Adapted from: 

https://www.aspicyperspective.com/whole-foods-homemade-granola-bars/2/