Good Shepherd Cereal

 

I know what they say about American cereal being bad for you, and in many cases it's true.  But in my world, cereal has always been a health food by definition.  And in the beginning, it really was.  "Granula" was first invented in 1894 by a doctor in New York, the name later changed to granola by Kellogg's.  Store-bought granola is expensive and can also be sugary, so I've been making my own for years.  A small bowl of homemade granola with some fruit and yogurt is one of my all-time favorite snacks.

I came across this recipe on a tiny piece of paper folded inside Ruth's box.  I added a few trendy ingredients like chia seeds and flax seeds and substituted my beloved Massachusetts maple syrup for the honey.  I succeeded in eating a batch practically single handedly.  What appeals to me most is the crunch of the buckwheat and the absence of spices.  This actually allows the taste of each ingredient to shine through.

From a health perspective, I am attracted to foods like chia seeds and buckwheat groats that act like super heroes in my body.  Honestly, I get a bit lost in the science of all the amazing things they do for the capillaries or how they increase "microcirculation."  That's all terrific but I'm content just knowing that it's taking care of me.  I only have one body after all.

It's hard to keep up with nutrition fads and trends. The information changes too often to sway with it.  What's good for you one week isn't good for you the next.  When I find foods like this that are a nutritionist's dream, I quickly incorporate them into my meals without a second thought.  Then I help myself to another guilt-free handful.

Good Shepherd Cereal

Makes 10 cups

Feel free to adapt this recipe by using the nuts and dried fruits that you love. This stores well at room temperature for several weeks in an airtight container.  Great with milk or yogurt, or even as a topping for ice-cream.

3 cups organic whole rolled oats

1 cup sunflower seeds

1 cup pumpkin seeds (pepitas)

1/2 cup flax seeds

2 tablespoons chia seeds

1/2 cup wheat germ or wheat bran

1 cup sliced almonds

1 cup whole raw cashews

1 cup raw buckwheat groats

1/2 cup olive oil

1/2 cup maple syrup

1 cup currants or raisins

Combine all of the dry ingredients in a large bowl, then pour in the olive oil and maple syrup and stir to moisten all the ingredients evenly.  Spread this onto a baking sheet and bake in a preheated 250 degree oven for 1 hour, stirring every 20 minutes or so.  Remove from oven and cool, then stir in currants or raisins if using. 

Suzette's South African Granola

Recently I started writing for the online food magazine, Honest Cooking. Here is my first post about a granola recipe I was given during a trip to Cape Town, South Africa. I hope you enjoy! Click over to read.

Granola, 2 Ways

Now that it's fall, I feel like a squirrel foraging for nuts, trying to store up sustenance to survive the long winter I know is ahead of us. Even if it's not going to be as cold here in Rome as some places I've lived, fall is the time to get a head start on boosting the immune system, which for me means not being hungry all the time.

On a recent weekend visit, my Uncle told me about his favorite "secret" granola recipe (which he willingly shared). He adapted it from Melissa Clark's recipe, and now I've adapted it from him. The secret lies in the trio of unexpected ingredients, namely the olive oil, maple syrup and cardamom. My old granola recipe was pretty dull in comparison and I'm excited to have one that is more unique and much more delicious now.

We eat granola almost every morning with fruit and yogurt. Sometimes if I'm feeling indulgent, I'll mix it with ricotta because I know I'll burn it off ten-fold during my busy days with this crazy superhero. (Happy Halloween, by the way)

"Secret" Granola

You can obviously use any combination of nuts and dried fruits you like. Slivered almonds would be a nice addition .

3 cups old-fashioned rolled oats (do not use quick-cooking oats)
1 cup raw pumpkin seeds, hulled

1 cup hazlenuts
1 cup sesame seeds

¾ cup pure maple syrup
½ cup extra virgin olive oil
1/3 cup packed light brown sugar
1 teaspoon kosher salt
½ teaspoon ground cinnamon
½ teaspoon ground cardamom
¾ cup raisins

Preheat the oven to 300°.

In a large bowl, combine all of the ingredients except the raisins. Mix thoroughly and spread the mixture evenly onto a rimmed baking sheet. Bake for 45 minutes, stirring every 10 minutes, until the granola is golden brown and well toasted.

Once the granola is cooled, transfer to a large bowl and stir in the raisins.

Read on for part 2:

Next comes the issue of afternoon snacks. I cannot make it from one meal to the next without snacks. For years I have purchased granola bars because they are portable and a somewhat healthy snack, however they are usually to sweet and fall short of my expectations. I set out to finally make my own. This is also a twice handed down recipe, from King Arthur Flour, then to Smitten Kitchen and now it's shown up in my kitchen, with more changes (like even less sugar!)

These bars completely met my expectations, and I love being able to control the amount of sugar, change the nut and fruit combination, really the sky is the limit!

Seriously delicious granola bars

1 2/3 cups rolled oats (I used half oats and half spelt flakes)

1/3 cup sugar

1/3 cup oat flour (or baby oatmeal, which I need to use up since Roman likes real oatmeal)

1/2 tsp salt

1/4 tsp cinnamon (you could use more but I didn't want to overpower the other flavors)

6 tablespoons melted butter

1/4 cup maple syrup (or honey)

1/3 cup hazelnut spread (Rapunzel makes a good organic version, otherwise use Nutella)

1 tablespoon water

2-3 cups any combination of dried nuts and fruit. Here's what I used (I opted for a full 3 cups worth):

sunflower seeds

walnuts

almonds

pepitas

hazelnuts

raisins

apricots

Here is the method:

Chop all the nuts and seeds either by hand or in a food processor.

Combine the oats, sugar, oat flour, salt, cinnamon in a bowl and add the chopped nuts and fruits.

In another bowl, combine the melted butter, Nutella, maple syrup and water. Mix well to combine, then add this mixture to the oat/nut mixture and make sure it is well combined.

Line a 8x8x2 pan with parchment paper and press the granola mixture in firmly and evenly (use some plastic wrap and this will be less sticky.) Bake at 350 degrees for 30 - 40 minutes. Once cooled, if the granola seems crumbly, put it in the refrigerator before cutting.

Can be stored in the refrigerator or at room temperature, either individually wrapped or in an air-tight container.