Granola is one of my favorite foods for a multitude of reasons: there are so many different types, it’s good for every season, and it has SO many nutritional benefits! I always have granola in my pantry in case I want a hunger-crushing snack in the middle of the day or a sweet treat after dinner! I have tons of granola recipes that I want to share with y’all and here is my first one! It’s made with a variety of nuts and seeds, coconut oil, and maple syrup! I like my granola really sweet so feel free to adjust the amount of maple syrup to your liking!
There are a ton of servings in this recipe because I eat so much of it! Feel free to half it if you want to make a smaller amount! Don’t forget to half the nutrition facts so you have an accurate nutrient count!
I know, this recipe’s a little nutty!
You can combine all of your ingredients directly on the cooking tray so you don’t have to wash any dishes! Don’t forget the parchment paper!
Don’t be afraid to get a little sticky!
Voila! Granola for DAYS
Bon Appetit! Enjoy
- Servings: 15
- Calories: 158
- Protein: 3g
- Carb: 18g
- Fiber: 3g
- Added Sugars: 7g
Good Source of alpha linolenic acid, alpha linoleic acid, copper, magnesium, phosphorus, zinc, vitamin C, vitamin E, Thiamin, and Riboflavin
Alpha Linoleic and Linolenic Acid
Alpha Linolenic Acid is the scientific name for omega-3 fatty acid, which you’ve probably heard before! They become a part of our phospholipid membranes (the lipid bilayer of our cells) as well as have many various roles in our body. It’s an essential fatty acid, meaning our bodies don’t produce a sufficient amount. In order to have an adequate amount in our bodies, we have to consume it through our diet! It has amazing benefits including:
- Amazing for hair, skin, and nails
- Promote good eye health
- Combat obesity
- Decrease levels of depression
- Heart disease
- Decrease inflammation
Although many people will recommend fish oil as a source of omega-3 fatty acid, there are many equivalent vegan sources such as algae, hemp seed, flaxseed, sunflower seeds, and olive oil.
Copper Magnesium, Phosphorus, and Zinc
- DNA and RNA reproduction
- Decrease oxidative stress
- Support a healthy metabolism by acting as cofactors (assist in metabolic processes)
- In turn, protects against diseases such as cancer
- Cell membrane structure
Vitamin E and Vitamin C
Vitamins E and C work together to fight oxidative damage by reducing reactive oxygen species. Reactive oxygen species (ROS) form lipid radicals by oxidizing (taking a hydrogen away) lipid carbon-hydrogen bonds. This leads to lipid radicals, which are unstable substances and can cause oxidative damage. However, Vitamins C and E work together as an oxidizing agent (give an oxygen molecule) to reactive oxygen species. This stops the chain of events that lead to oxidative damage,
- Powerful antioxidants
- Protects against cancer
- Fights against free radical damage
- Protects against oxidative stress
- Promote eye health
- Beneficial to our hair, skin, and nails
- Protects against cardiovascular disease
- Help with blood clotting
- Promote a healthy metabolism
Thiamin and Riboflavin
- Support a healthy metabolism by acting as co-enzymes (assist enzymes which, in turn, catalyze metabolic processes) in carbohydrate synthesis and degradation
- In turn supports all of our systems
- Howe, Peter, and Jon Buckley. “Metabolic Health Benefits of Long-Chain Omega-3 Polyunsaturated Fatty Acids.” Military Medicine 179.11S (2014): 138-43. PubMed. Web. 19 July 2017.
- Trebatická J, Hradečná Z, Böhmer F, et al. Emulsified omega-3 fatty-acids modulate the symptoms of depressive disorder in children and adolescents: a pilot study. Child and Adolescent Psychiatry and Mental Health. 2017;11:30. doi:10.1186/s13034-017-0167-2.
- Hjalmarsdottir, Freydis. “17 Science-Based Benefits of Omega-3 Fatty Acids.” Authority Nutrition. Authority Nutrition, 18 June 2017. Web. 19 July 2017.
- Lenihan-Geels G, Bishop KS, Ferguson LR. Alternative Sources of Omega-3 Fats: Can We Find a Sustainable Substitute for Fish? Nutrients. 2013;5(4):1301-1315. doi:10.3390/nu5041301.
- Vardi M, Levy NS, Levy AP. Vitamin E in the prevention of cardiovascular disease: the importance of proper patient selection. Journal of Lipid Research. 2013;54(9):2307-2314. doi:10.1194/jlr.R026641.
- S, Chan, Gerson B, and Subramaniam S. “Quest Diagnostics Incorporated Nichols Institute, San Juan Capistrano, California, USA.” Clinics in Laboratory Medicine. Europe PMC, 01 Dec. 1998. Web. 19 July 2017.
- Traber MG, Stevens JF. Vitamins C and E: Beneficial effects from a mechanistic perspective. Free radical biology & medicine. 2011;51(5):1000-1013. doi:10.1016/j.freeradbiomed.2011.05.017.