UPDATING GRANOLA
Granola. The very word has an aura of whole-grain healthfulness, full of the goodness of fiber, natural sweetness and appealing crunch. Trouble is, whether you buy it at the supermarket in a box bearing the name of a big company, or scoop it from a bin at the natural food store, granola generally contains plenty of fat as well as extra calories from sweeteners.
Back in 1972, consumer advocates blew the proverbial whistle on granola. They informed the public that a major brand of granola cereal contained as much saturated fat as a Big Mac, and that other brands were loaded with sugar. This marked a milestone in the campaign to teach consumers that "natural" is not necessarily synonymous with healthful. After that, low-fat and fat-free granola entered the marketplace.
Some dietary fat is desirable. Foods that are sources of essential fatty acids are good for you when consumed in moderation. The nuts and seeds used in granola are rich in a variety of nutrients, including vitamin E. They are a healthy part of the mostly plant-based diet recommended by the American Institute for Cancer Research and other health organizations. In addition, I find that more austere granolas lack the pleasing crunch of nutty granolas. And they tend to get soggy in milk or taste dry when eaten alone as a snack. So I set out to make granola that's loaded with as many nutrients as possible, not too much of what's less desirable, and tastes so good I would enjoy eating it out of hand as an afternoon snack instead of reaching for cookies.
To make great granola, I start with chubby oat flakes, the small, thickly rolled kind sold in bulk at natural food stores and in packages from smaller mills. (Only use regular oats, never the quick-cooking or instant kinds.) Then I warm the sweetener so it coats the granola more evenly. I stir any flavorings I use into this warm mixture to release more of their flavor.
I use sliced almonds because there are more of them to distribute through the mixture than with chopped nuts. Also, chopping nuts is time-consuming and one must carefully avoid using small bits, which will burn as the granola roasts.
This granola stores well. Think of using it in oatmeal cookies or packing it into a jar to offer as a gift, if you can get yourself to stop munching on it.
CRANBERRY RAISIN GRANOLA
3 cups old fashioned rolled oats, not quick-cooking or instant
1/3 cup sliced almonds
1/3 cup sunflower seeds
2 tablespoons flax or sesame seeds
1/4 cup maple syrup
1/4 cup mild-flavored honey
2 teaspoons canola oil
1 teaspoon ground cinnamon
1 teaspoon vanilla
1/2 cup dried cranberries
1/2 cup raisins
1/2 cup chopped pitted dates
Preheat the oven to 350 degrees F.
In a bowl, combine the oats, almonds, sunflower seeds and flax or sesame seeds.
In a small saucepan, heat the maple syrup, honey, oil, cinnamon and vanilla over medium heat until the mixture is warm, 2 to 3 minutes. Stir, then pour the warm liquid over the oat mixture. Stir the oat mixture with a rubber spatula, turning it and scraping the bowl, until the oats are moist and coated evenly. Mix in the cranberries, raisins and chopped dates until the fruit is evenly distributed.
Cover a jelly roll pan with foil. Spray lightly with cooking spray. Spread the granola to cover the pan in an even layer.
Bake the granola 5 minutes. Remove the pan from the oven. Stir and turn the granola, so it will dry and color evenly. Repeat, stirring the granola every 5 minutes, until the oats are lightly browned, about 15 minutes. They will still feel slightly soft and moist.
Cool the granola in the pan. It will crisp as it cools. Stored in an airtight
container, the granola keeps 1 to 2 weeks.
Each of the 10 servings contains 272 calories and 7 grams of fat
Source: Dana Jacobi for the American Institute |