Healthy Whole Food Granola
Hey there, fellow homesteaders and homemakers! Today, I want to share with you a delicious and nutritious homemade granola recipe that will be satiating but also boost your health. (Please check out my other recipes if you like this one. Please let me know what you think. )You know, using whole foods in our recipes is not just a trend; it’s a powerful way to support our well-being. Research has shown that incorporating whole food ingredients into our diets can have a positive impact on our health.
You might be wondering, “What’s the big deal about whole foods?” Well, let me break it down for you. Whole foods are unprocessed and free from artificial additives, meaning they retain their natural goodness and nutrients. By using whole food ingredients in our recipes, we’re ensuring that we get the full spectrum of vitamins, minerals, and antioxidants our bodies need to thrive.
Dates
Let’s talk about dates, the superstar ingredient in our granola recipe! These little wonders are not only nature’s candy but also incredibly nutritious, as highlighted in a study published in the journal Critical Reviews in Food Science and Nutrition. Rich in potassium, magnesium, and fiber, dates play a significant role in supporting overall health. They have been associated with potential benefits such as improved heart health due to blood pressure regulation and reduced stroke risk. Additionally, their antioxidant properties contribute to enhanced brain health and cognitive function. With their sustained energy release, thanks to their low glycemic index, dates are a perfect addition to our granola for a delightful and genuinely beneficial treat.”
By incorporating dates into your diet, you can enjoy not only the delicious taste but also the numerous health benefits they offer. From promoting heart health and digestive function to supporting brain health and providing sustained energy, dates are a natural powerhouse of nutrients. So, try our homemade granola with dates and savor the goodness that enhances your well-being with every delightful bite.
But that’s not all; let’s not forget about the importance of fatty acids in our diet. You might be thinking, “Fatty acids? Aren’t they bad for us?” Well, not all fats are created equal! Our bodies actually need healthy fats for optimal function. Nuts and seeds are fantastic sources of beneficial fatty acids, and luckily, they’re also a key component of our homemade granola recipe. These good fats play a vital role in supporting heart health, brain function, and even aiding in nutrient absorption. So, you can munch on our granola knowing that it’s not only delicious but also contributing to your well-being.
Coconuts
Let’s talk Coconuts. Coconut meat, derived from the fruit of the coconut palm (Cocos nucifera), offers a myriad of health benefits that make it a valuable addition to our diet. According to a comprehensive study published in the Journal of Medicinal Food, coconut meat is a rich source of essential nutrients, including vitamins, minerals, and dietary fiber. This tropical delight is known for its high medium-chain fatty acid content, particularly lauric acid, which has antimicrobial and antiviral properties, contributing to improved immune function and potentially assisting in the body’s defense against infections. Furthermore, the study suggests that coconut meat consumption may help in maintaining a healthy lipid profile, as it has been found to positively impact cholesterol levels, leading to a potential reduction in the risk of cardiovascular diseases.
Apart from its potential cardiovascular benefits, coconut meat is praised for its role in promoting digestive health. The fiber present in coconut meat acts as a prebiotic, nourishing the beneficial gut bacteria, and aiding in digestion. The study highlights that these prebiotic properties of coconut meat may contribute to a healthy gut microbiome and improved gastrointestinal function. Additionally, coconut meat’s nutrient-rich composition, including essential minerals like potassium and magnesium, may help in maintaining electrolyte balance and supporting muscle function. As a versatile ingredient, coconut meat can be used in various recipes, from savory dishes to delectable desserts, making it an excellent choice for enhancing both taste and nutrition in our daily meals.
So, there you have it, a wholesome and delightful granola recipe that’s a powerhouse of nutrients! By choosing whole food ingredients like dates and incorporating beneficial fatty acids, you’re not only treating your taste buds but also nurturing your body from the inside out. Remember, making small changes in our diet can have a big impact on our overall health and wellness. So, give this homemade granola a try, and let me know how you like it! Happy homemaking and happy, healthy snacking, my fellow humans!
Homemade OIl-Free Granola
Equipment
- 1 9x13 pan or cookie sheet I prefer glass but any will work
- 1 food processor
- 1 measuring cups
- 1 measuring spoons
- 1 kettle or pot for boiling water
- 1 Spatula
Ingredients
Main ingredients
- 2 cup Pitted Dates Diglot or Majule
- 2 cups Rolled Oats
- 2 cups Unsweetened Shredded Coconut
- 1 tbsp Vanilla Extract
Flexible Ingredient Addins
- 1 cup Any nuts and seed you like I like to add pecan, walnuts, sesame, sunflower seeds, almonds. Anything you have around the house will be great!
- 1 tbsp Cinnamon I like the warmth it brings but you can sub any spice you like. Pumpkin pie spice is really good as well.
Instructions
- Measure out main ingredients and set aside
- Pre-heat Oven to 200℉
- Boil 2 cups of water. Soak dates for 5 minutes (do not soak longer that 5 min, you may also skip this step if your dates are very soft and gooey. I usually use diglot dates which can be a bit more firm. I buy mine in bulk and pull them out of the freezer if you do this I suggest an 8 min soak.)
- After soaking for 5 mins drain well without pushing water out. Place in the bottom of a food processor Add Vanilla. Blend until as smooth as possible without adding any water.
- Using a spatula evenly flatten all the date paste to the bottom of the food processor. (If you skip this step the processor will not incorporate the other ingredients properly.)
- Add Rolled Oats in an even layer above date paste. Then add Unsweetened Shredded Coconut. It should look like three separate and even layers.
- Pulse and minimally as possible until all the ingredients come together. If your food processor starts to crush up only the oats take off the lid and use your spatula to gently stir up the ingredients and begin pulsing again. Repeat as necessary until evenly combined.
- If eating raw enjoy! Keep in the refrigerator for 10 days or less.
- Spread on a 9x13 pan.
- Add 1 cup of mix in nuts and seeds
- Add cinnamon
- Mix ingredients. (I prefer clean hands, but a spatula will work as well.
- Bake in the oven until golden brown. Stir every 30 mins to create optimal clumping, and allow all to brown evenly. This may take 2-4 hrs. depending on the humidity of where you live. This process takes time, but I find without using oil or honey low and slow works best. If you cook at a higher heat the granola becomes very hard and dare I say sharp.
- Once a light brown color and crip... cool overnight or 6 hrs until dry. Store in an airtight container for up to 3 weeks.