This deliciously sweet granola is a bowl of goodness that's full of satisfying gluten-free and nut-free nutrition.
The healthy recipe features hemp hearts and sunflower seeds in an oatey base with coconut shreds and dates. It tastes great and is perfectly safe and non-intoxicating.
In fact, it makes a great breakfast serving up high-quality protein and healthy fats. Plus, the sheet-pan recipe is fun and simple, with a bake time of half an hour or less!
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Table of contents
Ingredients
- Rolled oats, not instant or steel-cut
- Hemp hearts
- Sunflower seeds
- Unsweetened coconut shreds
- Maple syrup
- Canola oil
- Sunflower seed butter
- Vanilla
- Cinnamon
- Salt
- Medjool dates
Rolled Oats: Check that the package says "gluten-free," if you have a sensitivity to gluten or celiac disease. Instant and steel-cut oats will not work in the recipe.
Hemp hearts: These are hulled hemp seeds with a pleasing, nutty flavor. Since they have a high amount of protein and healthy fats, these are nice to have on hand to sprinkle on oatmeal and yogurt or add to a smoothie.
Sunflower seeds: Choose raw seeds since they will roast in the oven as you bake the granola.
Coconut shreds: Look for wide slices of coconut that have no added sugar. Avoid those presweetened shreds that are used for desserts!
Maple syrup: This recipe needs the real deal, and any grade of maple syrup is fine. Just don't use pancake syrup.
Canola oil: High in heart-healthy polyunsaturated fats, this oil has a neutral taste. Sunflower oil is a neutral oil that makes a good swap. Olive oil is okay, too, but choose mild, light olive oil instead of extra-virgin.
Sunflower seed butter: This butter has a pleasant roasted flavor and is appropriate for tree-nut allergies. If you aren't worried about allergens, you could sub either peanut butter or almond butter.
Vanilla: Use pure vanilla extract rather than imitation vanilla.
Cinnamon: Adds a warm, spicy note. I usually use Ceylon cinnamon because it does not contain coumarin but it does have a milder flavor. Any cinnamon you have on hand will taste good.
Salt: Table salt will blend best in this recipe.
Medjool dates: These dates are plumper than Deglets and easy to find in most grocery stores. It's fine to swap raisins, craisins, dried blueberries, or any favorite dried fruit for the dates. (Use what's in your pantry! 😊)
How to Make
Wash hands with soap and water under running water for 20 seconds before starting to prep the recipe.
Preheat the oven and line a baking sheet with parchment paper or foil for easy cleanup.
1) In a large bowl, combine all the dry ingredients except for the dried fruit (dates or another choice). This includes oats, hemp hearts, sunflower seeds, coconut, cinnamon, and salt. Mix well, stirring.
2) In a small bowl or liquid measuring cup, combine the wet ingredients: canola oil, maple syrup, sunflower seed butter, and vanilla. Blend together with a whisk, spoon, or spatula.
3) Pour the wet ingredients over the dry and toss so that oats, seeds, and coconut are thoroughly coated.
4) Pour onto a baking sheet lined with parchment paper and place in the oven.
5) Bake for 25 to 30 minutes, stirring halfway through and reversing front to back. Once the granola has reached the desired golden color, remove it from the oven and let it cool for 10 to 15 minutes.
6) Add the dates and stir to break up the granola.
7) Transfer to an airtight storage container, and enjoy as for breakfast with your choice of milk or yogurt. It also makes a healthy topping for ice cream and other frozen desserts!
For complete instructions, see the recipe card at the end of this post.
Cooking tips
Don't skip the step of stirring the granola halfway through. The edges always get browner than the middle. Mix those brown edges into the middle, so everything cooks evenly.
The coconut gets very toasty in this recipe. If you prefer it less dark, add it when you remove the granola for stir halfway through instead of at the beginning.
If you're concerned about added sugars, you could use three Tablespoons of maple syrup instead of a quarter cup. It will still be sweet and delicious.
Granola Storage
Jars make excellent storage containers, especially if you are gifting some of the granola. I like to use a canning funnel to make filling the jars or other storage containers easy.
Jars are also easy to freeze for long-term keeping. Of course, plastic or silicone zip bags are also great for this purpose.
Granola can be kept at room temperature for at least two to four weeks in an airtight container. In the refrigerator, it could last six months to a year, and it will keep for more than a year when stored in the freezer.
Is this granola healthy?
The short answer is "YES." But let's look at some details that explain the stellar health-giving qualities of this breakfast cereal. It's an excellent option if you or anyone in your family must avoid tree nuts due to allergies.
Keep in mind that homemade hemp granola will usually have less sugar and sodium than commercially available hemp granolas.
Seed nutrition: hemp and sunflower
➡️Hulled hemp seeds, called hemp hearts, give the granola a delectable nutty flavor and exceptional nutritional qualities. So much so, that they are sometimes called a superfood.
💪🏽Containing all the essential amino acids, hemp supplies a complete, high-quality protein. Few other plants come to mind (soy, quinoa) as providing this optimal protein, excellent for maintaining and building muscle.
Hemp is an exceptional source of minerals, particularly iron, zinc, magnesium, phosphorous, potassium, copper, and manganese. It also has helpful amounts of folate, and B vitamins, providing 100% of the RDA for thiamin (vitamin B1).
Hemp contains high amounts of arginine, an amino acid thought to boost nitric oxide production, which has potential to lower blood pressure and assist with vascular and cardiovascular health.
Hemp also shines in the area of healthy fatty acids, supplying a generous amount of polyunsaturated fats, particularly gamma linolenic acid (GLA), an omega-6.
GLA is available in evening primrose or borage oil supplements and sometimes taken as an anti-inflammatory to ease arthritis, skin irritations, PMS, and menopausal symptoms.
It also has some monounsaturated and a few saturated fatty acids.
➡️Sunflower seeds and the sunflower seed butter add to the powerful seed nutrition in this granola. They are an especially rich source of vitamin E and polyunsaturated fatty acids.
As is typical for a seed, they are high in minerals, just like hemp, but offer slightly more calcium.
Read this article an interesting comparison of the nutrition of sunflower seed butter vs. peanut butter. Note that people with tree-nut allergies can usually tolerate seeds.
Oat nutrition
Of course, this granola is dairy and gluten-free, which makes it suitable for those with sensitivities to milk products or wheat. Be sure that your oat package says gluten-free if you have celiac or a sensitivity.
Oats provide heart-healthy fiber, both insoluble and soluble, which can help manage high cholesterol. In particular, they have beta-glucan prebiotic fiber, which may also help with healthy blood sugar and immunity.
Dates, maple syrup, cinnamon, canola oil
Dates are chockful of natural sugars and add sweetness to the granola while also supplying a little fiber and other beneficial nutrients like vitamin E, choline, iron, phosphorous, and other minerals.
Cinnamon may assist with blood sugar management; plus, it is anti-inflammatory and healthy for the heart. It possibly supports circulation and lowers blood pressure. It could have many other beneficial health effects.
🍁Even though it is high in sugars, particularly sucrose, maple syrup enjoys a reputation as a healthier sweetener. It does offer some vitamins and minerals, like calcium, manganese, zinc, potassium, and riboflavin (vitamin B2).
Canola oil is neutral and does not give the granola a particular flavor profile. High in polyunsaturated fats, it is heart-healthy.
You could always swap it out for olive oil, which is good for heart health also since it is high in monounsaturated fats. It will, however, have a more distinctive taste.
Sunflower oil would be another excellent choice that won't adversely affect the flavor.
Keep in mind that granola is not a low-calorie food and should be eaten in moderation for weight control.
FAQ
This is not likely since hemp seeds contain less than 0.3% of THC (delta-9-tetrahydrocannabinol). They are considered safe for pregnant and nursing mothers.
Hemp hearts are hemp seeds without the outer shell. They are hulled hemp seeds and have less fiber since the fibrous capsule has been removed.
Hemp hearts are more easily digested and are easily sprinkled on yogurt or oatmeal, and included in muffins, cookies, or smoothies.
It's probably fine, but keep in mind that they are high in calories and fats. High intake of calories can make weight control challenging.
They can also slow blood clotting, which could lead to more bruising or bleeding. This is especially true if take anti-coagulant medication.
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🌞Other healthy breakfast recipes
If you love the ease and taste of homemade granola, give this chia seed granola a try. It's another breakfast cereal with nutrition power from seeds. (Did I mention that I'm nuts about seeds!)
If you're in a healthy brunch mood, Chocolate Protein Pancakes and Maca Morning Cakes offer a hearty start that will fuel your day.
Blackberry Oatmeal Muffins is a simple recipe that pairs heart-healthy oat nutrition with berries. They taste great when made with date sugar or maple syrup.
Another muffin you'll probably enjoy if you like sunflower seeds are these Banana Sunflower Seed Butter Muffins. Don't be surprised by their greenish tinge. It comes from chlorogenic acid, a polyphenol that has plenty of benefits for health!
Maple Granola with Hemp Seeds
Equipment
- mixing bowls small and large
- parchment paper or foil
Ingredients
- 2 cups rolled oats, not instant or steel-cut. Check label to be sure it says "gluten-free."
- ½ cup hulled hemp seeds, also known as hemp hearts
- ¼ cup shredded coconut, unsweetened
- ¼ cup raw sunflower seeds
- ¼ cup maple syrup, or date syrup or honey
- ¼ cup canola oil, or another neutral vegetable oil
- ¼ cup sunflower seed butter Can swap in tahini, peanut butter, or another nut butter if allergies are not a problem.
- ½ Tablespoon vanilla
- 1 teaspoon cinnamon
- ¼ teaspoon salt
- ¼ cup medjool dates, finely chopped. Feel free to sub another dried fruit.
Instructions
- Wash hands thoroughly with soap and water for 20 seconds before beginning prep.
- Preheat oven to 350 F, and line a baking sheet with parchment or foil.
- Mix oats, hemp seeds, coconut shreds, sunflower seeds, cinnamon, and salt in a large bowl.
- In a small bowl or glass measuring cup, thoroughly combine oil, maple syrup, sunflower seed butter, and vanilla.
- Pour the wet ingredients over the dry, scraping to remove any lingering remnants of the wet. Mix well, coating the dry ingredients completely.
- Pour onto a prepared baking sheet and spread evenly. Bake for about 25 minutes, stirring once halfway through baking.Start checking the granola for color at 20 minutes. You want it to turn golden and toasty. Remove early if the desired color is achieved.
- Cool for 10 to 15 minutes, then mix in the chopped dates (or dried fruit). Remove from the baking sheet, and place in a zip bag or air-tight container. If the granola is still warm, leave the container or bag open to allow it to finish cooling.
- Granola will easily keep at room temperature for about a month. Freeze for longer storage.
Notes
Nutrition
Copyright © 2024 Jani H. Leuschel
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