Maple Granola with Hemp Seeds
Nut-free, gluten-free granola with hemp hearts rich in Omega-3 fatty acids. A healthy, delicious breakfast or snack, especially for anyone with allergies following a plant-based eating plan.
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 Start Cooking
- 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
Note that this exceptionally tasty granola is not low in calories. The serving size is a fourth of a cup.
You could leave out the coconut to reduce the amount of fat and calories.
Nutrition
Calories: 213kcalCarbohydrates: 18gProtein: 6gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 5gMonounsaturated Fat: 4gTrans Fat: 0.02gCholesterol: 0mgSodium: 47mgPotassium: 111mgFiber: 2gSugar: 6gVitamin A: 48IUVitamin C: 0.2mgCalcium: 36mgIron: 2mg
Nutrition Facts
Maple Granola with Hemp Seeds
Amount per Serving
Calories
213
% Daily Value*
Fat
13
g
20
%
Saturated Fat
2
g
13
%
Trans Fat
0.02
g
Polyunsaturated Fat
5
g
Monounsaturated Fat
4
g
Cholesterol
0
mg
0
%
Sodium
47
mg
2
%
Potassium
111
mg
3
%
Carbohydrates
18
g
6
%
Fiber
2
g
8
%
Sugar
6
g
7
%
Protein
6
g
12
%
Vitamin A
48
IU
1
%
Vitamin C
0.2
mg
0
%
Calcium
36
mg
4
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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