Packed with nutrients from each ingredient, this healthy granola recipe will become a staple in your kitchen too. We use it as a topping for acai bowls, yogurt and the occasional ice cream. You can eat it on its own as well.
I incorporate this healthy granola recipe into our weekly menu because each ingredient brings the following vitamins and minerals:
- rich in a specific type of fiber called beta-glucan, helps lower levels of bad cholesterol
- high minerals: manganese, selenium, phosphorus, fiber, zinc, iron & magnesium
- vitamin B-6
Raw Green Pumpkin Seeds
- good-quality protein
- anti-oxidant vitamin E
- B-complex group of vitamins: thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates
- minerals: copper, manganese, potassium, calcium, iron, magnesium, zinc and selenium
- proteins with amino acid tryptophan, growth in children
- B-complex vitamins: niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), pantothenic acid, and riboflavin
- minerals: calcium, iron, manganese, zinc, magnesium, selenium, and copper
- minerals: copper, calcium, iron, manganese, magnesium, and zinc
- B-complex vitamins such as folates, riboflavin, niacin, thiamin, and pyridoxine
With a list of nutrients like that, it makes sense to have this simple food in the kitchen all the time. It doesn’t take long to make and will store well in a glass food container for up to a week, maybe longer. The granola doesn’t last past a week in our house because my husband eats it by the handful daily, so that is my expiration date.
The two things that are most beneficial to making granola at home is you control the amount of sugar used and it’s really, really cheap even when using organic. The bags of granola I’ve tried from the health food stores are too sweet and very hard chew. I think it’s from the brown rice sugar. There were times I really thought I was going to break a molar trying to chew on them. Each bag cost at least $4 for an 8-10 ounce bag.
Healthy Granola Recipe
Recipe servings: 4 cups or 64 ounces
Prep Time:10-20 minutes (depends on your stove & cast iron pan)
Total Cost = $3.69
Ingredients for Healthy Granola
3 cups organic rolled oats, not quick cooking
3-4 Tablespoons coconut oil, start with 3
1/2 cup pumpkin seeds, raw
1/2 cup sunflower seeds
1/4 cup unsweetened dried coconut, not toasted
3 tablespoons honey
1/2 tsp Real Salt
12 inch cast iron pan
How to make the Granola
- Preheat the cast iron pan on medium-high heat.
- While the cast iron preheats, gather all ingredients by the pan and have your measuring cup ready.
- When the pan is ready, add the oats and coconut oil. Increase the heat a little. Use a wooden spatula and keep turning the oats in the pan until it starts to lightly toast. I turn the heat up because 3 cups is a lot of oats and they will start to suck the heat from the pan.
- Add the seeds and turn the heat down to medium. I turn the heat down because the seeds heat fast due to the natural oils in them. You know it’s too hot when you hear popping sounds from the seeds exploding due to the heat.
- Stir everything for 3 minutes or until the seeds start to toast.
- Add the honey and make sure to drizzle it across the surface of the oats, not just in one area.
- Sprinkle the salt in the same manner.
- Keep stirring until the oats get more toasted and start to make a glassy sound when you are stirring. That is the sound of the honey crystallizing and the moisture cooking off. This is the essence of this granola recipe’s texture and makes it a great topping.
- Turn off the heat and add the coconut. Keep stirring until the coconut is toasted. It is very important to turn the heat off because pan will remain hot and produce enough heat to toast the coconut before it burns. The combination of the coconut shreds being small and having natural fat causes them to go from toasted to burned in a matter of seconds.
- Empty the granola onto a large cookie sheet and let it cool. The cookie sheet will draw the heat out of the granola and help it cool faster.
There are other granola recipes on the web that cook in the oven. I have not had much success with these and seem to always burn my granola. I’m a fan of cast iron cookware and this recipe further justifies the $30 cost of this awesome pan.