This is a delicious Maple Pecan Granola filled with pecans, sultanas and dates. Traditionally, granola recipes can have high levels of saturated fat and can be low in fibre. In this recipe, wheat bran has been added for extra fibre and Extra virgin olive oil has been used in place of butter to lower the saturated fat. Serve this with low-fat milk, or with low-fat yoghurt and fresh fruit. Or if you would like to try something different, then check out our delicious Granola Breakfast Parfait recipe.
Key Ingredients of this Delicious Maple Pecan Granola Recipe
- Oats – Traditional Oat or Whole Rolled Oats have been used for this recipe. Steel cut and quick cooking oats are not suitable. Oats are rich in essential vitamins and minerals and are an excellent source of dietary fibre important to keeping us fuller for longer. 1
- Pecans – Whole pecans can be substituted with any type of nut that you prefer. Try almonds, walnuts or cashews! Nuts are a good sources of fibre, protein and antioxidants. Experts recommend eating them in moderation. 2
- Sunflower Seeds -Sunflower seeds have been used, however, flaxseeds or pumpkin seeds can be substituted. Seeds are a good source of protein, fibre and antioxidants. 3
- Maple Syrup- Honey can be substituted for the maple syrup in this recipe. Maple syrup contains some beneficial minerals and antioxidants. 4
- Extra Virgin Olive Oil- Extra virgin olive oil (EVOO) has been used in this recipe. EVOO is the least processed type of olive oil, high in antioxidants and monounsaturated fatty acids, beneficial to overall health.5
- Wheat Bran – Wheat Bran sticks have been used. These can be left out, however it will lower the fibre benefits.
- Dates- Dried dates have been used for this recipe. Dates are a good source of some essential vitamins and minerals, contain antioxidants and are a good source of fibre to promote good digestive health 6
- Coconut- Shredded Coconut has been used in this recipe, however, desiccated coconut could be substituted.
- Dried Fruit – Raisins have been used, however try experimenting with different dried fruits such as dried apricots, or dried figs.
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Maple Pecan Granola
A delicious toasted muesli with pecan, sultanas and dates. Serve with low-fat milk or low-fat yoghurt. This recipe makes approximately 4 1/2 cups. Recommended serving size is 1/2 cup.
Ingredients
- 2 cups Rolled Oats 200g
- 1/3 cup Pecan, chopped 45g
- 1/4 cup Sunflower Seeds 40g
- 1/2 tsp Ground Cinnamon
- 1 pinch Salt
- 1/4 cup Maple Syrup 60ml
- 1/8 cup Extra Virgin Olive Oil 30ml
- 1/2 cup Wheat Bran sticks processed bran, 35g
- 1/4 cup Dates, chopped 40g
- 1/4 cup Shredded Coconut 20g
- 1/4 cup Sultanas or Raisins 40g
Instructions
- Preheat the oven to 150°C ( 300° F)
- In a large bowl, mix together the oats, pecans, sunflower seeds, cinnamon and salt.
- Add the maple syrup and olive oil to the dry mix and combine well.
- Line a deep, flat, baking tray with baking paper and spread the mixture out evenly.
- Place in the oven for about 30 – 35 minutes or until golden brown. Stir 2 times whilst baking.
- Remove Granola from oven when cooked, allow to cool and stir through dates, sultanas, wheat bran and coconut. Store in an airtight container.
Notes
Notes:
- Be sure to use whole rolled oats, not quick-cooking oats.
- Add the dried fruit, bran and coconut after baking the muesli, otherwise it can burn easily.
- To make this gluten-Free, remove the wheat bran and use Gluten-Free Rolled Oats.
- This recipe is very versatile, try using different dried fruits such as cranberries or dried apricots instead of dates and sultanas. Or different nuts and seeds.
- Try using All-bran instead of wheat bran sticks.
- Store in an airtight container.
Nutrition
Serving: 0.5cupCalories: 216kcalCarbohydrates: 27gProtein: 5gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 1mgPotassium: 169mgFibre: 5gSugar: 9gVitamin A: 1IUVitamin C: 0.3mgCalcium: 31mgIron: 1mg
Please Note: Nutrition Values are approximate only. They may vary according to which brands of food are used.
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