Granola is a versatile and nutritious breakfast and snack option. However, many store-bought varieties are loaded with added sugars and unhealthy fats. Making your own granola at home allows you to control the ingredients and create a customized blend that aligns with your dietary preferences. This recipe focuses on a Mediterranean diet-friendly granola, packed with heart-healthy ingredients, fiber, and delicious flavors.
Why Choose Mediterranean Diet Granola?
The Mediterranean diet emphasizes whole grains, nuts, seeds, fruits, and healthy fats like olive oil. This granola recipe incorporates these elements, offering a range of health benefits:
- Heart Health: Nuts, seeds, and olive oil are rich in monounsaturated and polyunsaturated fats, which can help lower cholesterol levels and reduce the risk of heart disease.
- Fiber: Oats, nuts, and seeds provide a good source of fiber, promoting digestive health and helping you feel full and satisfied.
- Antioxidants: Dried fruits and spices like cinnamon are packed with antioxidants, which protect your body against cell damage.
- Nutrient-Rich: This granola is a good source of vitamins, minerals, and healthy fats, providing sustained energy throughout the morning.
Key Ingredients and Their Benefits
- Old-Fashioned Rolled Oats: The base of the granola, providing whole grains and fiber. Heart-healthy, hearty, whole-grain old-fashioned oats keep their shape during baking. For a gluten-free option, make sure to use gluten-free oats.
- Nuts (Almonds, Walnuts, Pistachios, Pecans): Add crunch, healthy fats, and protein. Use a variety of your favorite nuts for a diverse flavor profile.
- Seeds (Pumpkin, Sunflower, Flax, Sesame): Boost the nutritional content with added fiber, healthy fats, and minerals.
- Olive Oil: A staple of the Mediterranean diet, providing healthy fats and a subtle savory flavor. You can use extra-virgin olive oil if you’d like your granola to be a little more on the savory side.
- Honey or Maple Syrup: A natural sweetener to bind the ingredients and add a touch of sweetness. This delicious healthy granola recipe is naturally sweetened with maple syrup (or honey).
- Dried Fruit (Cranberries, Apricots, Dates): Add chewy texture, sweetness, and antioxidants.
- Spices (Cinnamon, Vanilla, Cardamom): Enhance the flavor and provide warmth. Cinnamon offers some subtle warming spice.
- Shredded Coconut: Adds a subtle sweetness and unique texture.
Recipe Variations
This recipe is highly adaptable to your preferences and dietary needs. Here are a few variations to try:
- Vegan: Use maple syrup instead of honey.
- Paleo: Omit the oats and increase the amount of nuts and seeds.
- Nut-Free: Replace nuts with more seeds or dried fruit.
- Sugar-Free: Consider using a sugar substitute or omitting the sweetener altogether (the dried fruit will still provide some sweetness).
Step-by-Step Mediterranean Diet Granola Recipe
This recipe can be made in a pan or skillet on the stove in just 10 minutes.
Ingredients:
- 1/2 cup oats
- 1/3 cup sliced almonds
- 2 Tbsp seeds (pumpkin or sunflower)
- 1 Tbsp flax seeds
- 2 Tbsp shredded coconut/or coconut shavings
- 2 Tbsp honey (or maple syrup)
- 1 tsp cinnamon
- 1 tsp coconut oil
Instructions:
- Mix all ingredients very well in a bowl.
- Toast this mixture in a non-stick pan on the stove at medium heat, stirring consistently for 3-5 minutes.
- Let the granola cool off and serve with fruit and yogurt, chia pudding or milk of choice!
Notes
- To make it chunkier: use 1/2 oats and add a bit more honey (about 1/2 tbsp). Once the mixture is heated, it will caramelize and form clusters.
- Gluten-free option: Use gluten-free oats
- Vegan option: use maple syrup instead of honey
- Paleo option: don't add oats, use some more sunflower seeds and almonds instead.
Detailed Traditional Baking Instructions
Ingredients:
- 3 cups old-fashioned rolled oats
- 1 cup raw almonds, roughly chopped
- 1 cup raw walnuts, roughly chopped
- 1/2 cup raw pistachios
- 1/4 cup pumpkin seeds
- 1/4 cup sunflower seeds
- 1/2 cup shredded coconut
- 1 teaspoon cinnamon
- 1/4 teaspoon sea salt
- 1/4 cup olive oil
- 1/4 cup honey
- 1 teaspoon vanilla extract
- 1/2 cup dried cranberries
- 1/2 cup dried apricots, chopped
Instructions:
- Preheat Oven: Preheat your oven to 300°F (150°C). Line a large baking sheet with parchment paper for easy cleanup.
- Combine Dry Ingredients: In a large mixing bowl, combine the oats, almonds, walnuts, pistachios, pumpkin seeds, sunflower seeds, shredded coconut, cinnamon, and sea salt.
- Combine Wet Ingredients: In a small saucepan over low heat, combine the olive oil and honey. Stir until completely blended and warmed through. Remove from heat and stir in the vanilla extract.
- Combine Wet and Dry: Pour the wet ingredients over the dry ingredients and mix well until everything is evenly coated.
- Spread on Baking Sheet: Spread the granola mixture evenly onto the prepared baking sheet. For maximum clumps, gently press down on the granola with the back of a spatula after stirring the mixture at the half-way baking point.
- Bake: Bake for 30-45 minutes, stirring every 10-15 minutes to ensure even toasting. Keep a close eye on it to prevent burning. The granola should be lightly golden on top. It might not seem like it’s done yet, but it will continue to crisp up as it cools.
- Cool and Add Dried Fruit: Remove the granola from the oven and let it cool completely on the baking sheet. This allows it to crisp up further. Once cooled, break the granola into clusters and mix in the dried cranberries and apricots.
- Store: Store the granola in an airtight container at room temperature for up to 2 weeks. For longer storage, freeze in a sealed freezer bag for up to 3 months.
Tips for Perfect Granola
- Use a Lower Temperature Oven: This prevents burning and ensures even toasting.
- Spread in a Single Layer: Use a large sheet pan and make sure to spread the oats mixture in one single layer directly on the pan. Your oats need to be a little crowded in the pan so they can stick together, but not so crowded that they don’t toast evenly. I recommend using a basic half sheet pan for this granola recipe.
- Stir Regularly: Check the granola every few minutes during the baking time and stir to avoid burning.
- Don't Overbake: Take it out of the oven when it looks lightly toasted. Remember granola will still look somewhat sticky when it comes out of the oven, it won’t be fully dry yet.
- Cool Completely: Once you take it out of the oven, allow the granola to sit in the sheet pan completely undisturbed until it has cooled. At this point, you can use a wooden spoon to break it up into chunks. This is also when you can add your dried fruit.
Serving Suggestions
Enjoy your Mediterranean diet granola in a variety of ways:
Read also: A Review of the Mediterranean Diet in Kidney Disease
- Breakfast: Top yogurt or Greek yogurt with granola and fresh fruit. This granola with Greek yogurt also pairs well with cow’s or almond milk. Combine it with some fruit and yogurt, chia seeds or milk of choice and you’ve got a healthy breakfast or dessert whenever you crave one.
- Snack: Eat it by the handful for a quick and healthy snack. The nutty granola mix is a great option for anyone interested in minimizing sugar in their diet.
- Topping: Sprinkle it over smoothie bowls, oatmeal, or salads for added crunch and nutrition.
- Dessert: Use it as a topping for ice cream or baked goods.
Read also: Delicious Mediterranean Recipes
Read also: Mediterranean Diet, Instant Pot Style
tags: #mediterranean #diet #granola #recipe