A Homemade Granola Recipe That’s Lip Smackin’ Good!

Granola with Dried Raspberries, Dark Chocolate and Almonds

This granola is great paired with milk, as part of a Greek yogurt parfait, or plain as an on-the-go snack. Better yet, this granola contains less fat and sugar than many store-bought brands and is super easy to make! Oats offer up way more than fiber – they also are suspected of having strong anti-microbial properties and also contain a ton of antioxidants! Paired with dark chocolate (at least 70% cocoa) and raspberries, this snack is full of compounds that reduce oxidative stress! Grab a handful after a workout and neutralize potentially harmful free radicals while fueling up with carbs and protein!

IMG_0086

Ingredients (yields 2.5 C, serves 10):

2 C rolled oats

1/2 C sliced almonds (unsalted)

1/3 C dried raspberries

2 oz dark chocolate (at least 70% cocoa)

1 Tbsp water

1 Tbsp honey

2 Tbsp canola oil

1/2 tsp vanilla extract

Directions:

1. Preheat oven to 250 degrees.IMG_0587

2. Combine wet ingredients (water, honey, oil, vanilla extract) in medium bowl.

3. Add rolled oats to bowl and mix into wet ingredients with hands.

4. Place parchment paper (or aluminum foil) on baking sheet. Pour contents from bowl onto parchment paper and spread into thin, even layer.

5. Place baking sheet in oven and bake approximately 45 minutes. Stir ingredients every 10-15 minutes.

6. Remove baking sheet from oven. Add almonds and mix ingredients. Spread into thin, even layer. Place back in oven for 20-25 minutes.

7.Remove baking sheet from oven and allow granola to cool (about 15 minutes). Transfer contents into large bowl, Tupperware or plastic bag. Add dried raspberries. Break chocolate into small pieces and add to granola. Serve or store (granola should last approximately 2-3 weeks, if stored properly).

The Goods: What’s Inside?

Nutritional Analysis Per Serving (1 serving is 1/4 C granola)

Calories 171 calories, Fat 9 g, Saturated Fat 2 g, Cholesterol 0 mg, Sodium 2 mg, Carbohydrates 20 g, Fiber 4 g, Sugar 6 g, Protein 5 g, Calcium 33 mg

Chocolate For Breakfast? Yes, Please!

Oatmeal with Berries, Chocolate and Almonds

Sick of plain oatmeal? Try this breakfast with staying power – the almonds and berries add filling fiber, with almonds also pumping up the protein content of this instant breakfast! Unsweetened cocoa powder adds flavanoids, but all you’ll notice is how good this breakfast tastes! This recipe uses water to cook instant oatmeal, but feel free to use milk as a great way to increase your calcium intake!

IMG_0545

Ingredients (serves 1):

1 packet instant oatmeal (unflavored) *tip: look for a brand that does not contain many ingredients other than oats – I like Trader Joe’s Oats and Flax Instant Oatmeal

2/3 C water (varies depending on how thick you like your oatmeal)

4 medium strawberries

1.5 Tbsp unsweetened cocoa powder (look for pure cocoa as the only ingredient)

.5 oz slivered almonds (approximately 1/8 C)

rawcocoaDirections:

1. Pour oatmeal packet contents into microwave-safe bowl and add water. Cook in microwave according to package instructions (usually directions require cooking on High for 2-3 minutes).

2. While oatmeal is cooking, wash and dry strawberries. Cut into halves or quarters. Set aside.

3. Remove oatmeal from microwave and stir. Add strawberries, cocoa powder and slivered almonds. Enjoy!

The Goods: What’s Inside?strawberry

Nutritional Analysis Per Serving:

Calories 220 calories, Fat 10 g, Saturated Fat 2 g, Cholesterol 0 mg, Carbohydrate 30 g, Fiber 8 g, Sugar 3 g, Protein 9 g, Sodium 85 mg, Calcium 147 mg

*note: replacing water with nonfat milk will increase calcium and protein content

**strawberry photo courtesy of: http://www.dvo.com/newsletter/monthly/2007/september/images/strawberry.jpg 

***cocoa photo courtesy of: http://www.rawguru.com/store/images/P/raw-cacao-powder-e-big.jpg