The best cereal in the morning is home made granola. Why? Because you can see exactly how the cereal is put together, instead of worrying about “how do they make boxed cereal look the same, where do they prepare it and how much sugar am I really consuming”. Even checking labels can be tricky. For example, a cereal might boast that it’s “High in Fiber!” but it hardly matters if it’s basically 30% sugar. Companies often take a junky cereal with a lot of sugar and add fiber to make parents think it’s healthy for their kids.
Don’t get intimidated by all these ingredients. It’s simple and so much more nutritious than boxed cereal. You need oats, seeds, dry fruit, spices and maple syrup. Use what ever you have in your pantry, and apple juice to intensify the flavor without adding too much sugar!
- 4 cups oats (gluten free if you want)
- 1/2 cup raw mix nuts
- 1/4 sunflower seeds
- 2 tbsp. flax seeds
- 2 tbsp. chia seeds
- 1/2 cup unsweetened shredded coconut
- 3/4 cup of dry fruit
- 1 cup of apple juice
- 1 whole cinnamon stick
- 1/4 tsp. ginger powder
- pinch of each salt and nutmeg
- 3 tbsp. maple syrup
- 1 tsp. vanilla extract
Preheat the oven to 300°F. Mix the oats plus all the other ingredients up to the shredded coconut. Then place the apple juice, cinnamon, ginger, nutmeg and vanilla in a little pan to boil and reduce this liquid for 10 min. Add the maple syrup at the end and poor the mix into the dry ingredients.
Place everything in a baking pan with parchment paper and put it in the oven. The idea is to let the granola absorb the moisture of the spiced apple juice and then to dry it out so that it is crunchy. In order to make this happen you need to move it around every 15 min. It takes 45 min. to an hour until it’s ready. Ten min. before the granola is ready add the dry fruit into the mix. Let it cool down for 15 min and is ready to be packed in a air tight container.
60 gr of this granola plus 3 tbsp. of cottage cheese and 1 tsp. maple syrup has 53 gr of protein, 50 gr of carbs and 24.5gr of good fats, making this breakfast great for athletes.
An alternative to the recipe: add the chia and the flax seed with the dried fruit at the end to be sure their fatty acids don’t get damaged.