Breakfast

 

 

Granola with Wheat Germ, Seeds and Blackstrap Molasses 

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Description:
The advantage of making your own healthy homemade granola is that you can avoid some of the hydrogenated fats and corn syrup found in many of the commercial brands. Granola made this way is also a heart-healthy snack food because of the relatively low fat content and the vitamins and minerals supplied by the grains, seeds, nuts and fruits. Oats and other grains are rich in magnesium and other minerals and vitamins which help keep cholesterol low. This recipe I like because of the blackstrap molasses. Blackstrap molasses is a very good source of iron. Particularly for menstruating women, who are more at risk for iron deficiency, boosting iron stores with blackstrap molasses is a good idea--especially because, in comparison to red meat, a well known source of iron, blackstrap molasses provides more iron for less calories and is totally fat-free. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism.
So, granola can be a quite healthy as part of a diet rich in natural grains and vegetables - and as a welcome treat for when you are working or playing extra hard.


Ingredients:
2 cups (500 mL) rolled oats
½ cup (125 mL) wheat germ
½ cup (125 mL) blackstrap molasses
1 tsp.(5 mL) cinnamon
¼ tsp. (1 mL) nutmeg
1 tsp. (5 mL) vanilla ½ cup (125 mL) shredded coconut
½ cup (125 mL) chopped nuts
¼ cup (60 mL) coconut, canola or olive oil
¼ cup (60 mL) sesame seeds
¼ cup (60 mL) sunflower seeds
½ cup (125 mL) dried fruit


Directions:
1. Mix together all of the ingredients, except the dried fruit, in a mixing bowl.
2. Mix well until the oil and molasses coat the rest of the ingredients.
3. Pour mixture into a large skillet and place over medium heat.
4. Stir mixture constantly for about 5 minutes, or until oats turn golden brown.
5. Remove skillet from heat, and stir in dried fruit.
6. Cool the granola and store it in a can or jar with a tight fitting lid in the refrigerator.
7. Serve with or without milk, or serve it topped with yogurt.


Nutrient Information:
Iron Content: 46 mg. (whole recipe)


Special Diet: Vegetarian, Low Sodium, High Iron, Low Fat, High Fibre, High Omega Fats


Category: Breakfast

Submitted By: OK In Health E-Magazine



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Wellness Tip
Vegetarian Diets and Iron
Are you a vegetarian or mostly a vegetarian? Dieticians recommends consuming plenty of iron rich plant foods such as lentils, kidney beans and black beans, and whole grains. Iron-enriched products such as cereals and breads are also good sources. To enhance iron absorption, consume vitamin C rich foods too. These include orange juice, green peppers, tomatoes, potatoes, and broccoli. By following these simple guidelines, most non-meat eaters will get enough iron.


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