Good Morning Granola
Makes 12 cups (3 L)
This recipe makes a large quantity—enough to give your days a quick, wholesome, delicious start for a week or two.
1/2 cup (125 mL) frozen apple juice concentrate, thawed
1/2 cup (125 mL) almond butter or tahini
1/2 cup (125 mL) maple syrup
1 teaspoon (5 mL) cinnamon
1 teaspoon (5 mL) vanilla or almond extract
8 cups (2 L) rolled oats
1 cup (250 mL) raw sunflower seeds or chopped almonds (optional)
1 cup (250 mL) currants, raisins, and/or chopped dates
Preheat the oven to 350°F (180°C).
Put the apple juice concentrate, almond butter, syrup, cinnamon, and vanilla in a bowl and stir until well combined. Alternatively, process them in a blender until smooth.
Combine the oats and seeds in a roasting pan or large bowl. Pour the almond butter mixture over the oats and toss well to distribute it evenly.
Spread the oat mixture evenly in the roasting pan, or on two baking sheets, or along the sides of a large metal bowl. Bake for 10 minutes, then stir to prevent burning. Bake for 10 minutes longer or until golden brown.
Cool thoroughly and then stir in the currants. Transfer to glass jars or heavy-duty zipper-lock storage bags. Keeps for up to 6 months in the refrigerator or freezer.
Per cup (250 mL): calories: 381, protein: 11 g, fat: 10 g, carbohydrate: 64 g (10 g from sugar), dietary fibre: 7 g, calcium: 84 mg, iron: 4 mg, magnesium: 126 mg, phosphorus: 344 mg, potassium: 480 mg, sodium: 57 mg, zinc: 3 mg, thiamin: 0.4 mg, riboflavin: 0.2 mg, niacin: 4 mg, vitamin B 6: 0.1 mg, folate: 17 mcg, pantothenic acid: 0.6 mg, vitamin B 12: 0 mcg, vitamin A: 67 mcg, vitamin C: 1 mg, vitamin E: 3 mg, omega-6 fatty acids: 2.6 g, omega-3 fatty acids: 0.1 g
Percentage of calories from protein 11%, fat 23%, carbohydrate 66%