by Cat, Feb 2007; updated Aug 2007, Mar 2016 (photo, right, from Wikimedia Commons):
- see also: 1. Granola & Meusli (About & General Instructions); 2. Breakfast & Brunch Menu; 3; Soaking, Sprouting & Working with Grains, Nuts, Legumes & Seeds Menu; 4. Muesli Recipes
- Includes: 1. Great Granola; 2. Soaked-Grain Granola; 3. Raw Granola; 4. Serving Suggestions; 5. Muesli Recipes moved to Muesli Recipes
Granola and muesli are similar cereals made from plain or sprouted grains; the main difference:
- Granola is mixed with oil, baked in the oven, the cooled for eating;
- Muesli is not baked, and can be eaten raw or cooked as a porridge.
I first became acquainted with granola during the ‘hippie’ era (1960s-70s). It was wonderful in its crunchiness and sweetness – far better than porridge to my young taste buds, and so ‘hip.’ Now some people believe granola should be avoided because of the added sugar, but in my opinion, it’s all a matter of what kind of sweetener you use; plus if you have an issue with sugar, granola can be reserved just for a special treat, such as your birthday.
This great recipe is adapted from That’s My Home (1) recipe for Almond Coconut Granola1 and makes about 6 cups. The grains, nuts and seeds in this recipe have NOT been soaked/sprouted. However, I suggest sprouting or soaking them before making the granola, if you want to be able to absorb its minerals. See the next recipe (Sprouted Grain Granola or Meusli ) for soaking instructions.
Some nutrition and dietary experts object to granola as a “health food” because the grains are no longer raw (they are baked in a moderate oven), and the heat oxidizes the polyunsaturated omega -3 and -6 fats in the grains. They are undoubtedly right; for this reason, I do not suggest having this on a regular basis, but it is certainly a great treat (holidays, birthdays, etc.).
Ingredients & Equipment:
- 3 cups old fashioned rolled organic oats
- ⅔ cup sliced organic almonds
- ½ cup unsweetened, desiccated organic coconut
- ⅓ cup hulled organic sunflower or pumpkin seeds
- ½ tsp Unrefined sea salt
- ¼ cup butter or coconut oil
- 6 Tbsp honey or maple sugar, or 1½ – 1 teaspoon of dark liquid stevia (2)
- 1 cup mixed organic dried fruits * (chopped dates, apricots, currants, etc.); NOTE: if you use dried cranberries, choose those sweetened with raw apple juice.
- large bowl
- small saucepan
- large jelly roll pan
- Preheat oven to 325ºF
- In large bowl, stir together oats, nuts, coconut, seeds and salt.
- In small saucepan, melt butter (or coconut oil) with sweetener over low heat, stirring.
- Pour melted mixture over oat mixture and stir until combined well.
- Using large jelly roll pan, spread granola evenly and bake in middle of oven, stirring halfway through baking, until golden brown, about 15 minutes. Cool granola in pan on a rack.
- Stir in dried fruits.
- Keep in airtight container at cool room temperature up to 2 weeks.
Soaked-Grain Great Granola
Nourishing Traditions (3) recommends first soaking or sprouting grains, nuts and most seeds before using in recipes. Sprouting increases the bio-availability of the nutrients. However, not all groats will sprout; especially oat and barley unless you have “hull-less” varieties. See Sprouted grain porridge, above, for more on this. If they won’t sprout, they can still be soaked.
This recipe is based on the Great Granola recipe above, but the grain, nuts and seeds are soaked before cooking. A bit of wheat is added to the oats to increase the availability of the minerals in the oats (wheat has more phytase enzyme than oat). This granola is a cold cereal; the Meusli can be served cold, or cooked.
I highly recommend rolling your own groats (see Plain Porridge).
Ingredients & Equipment For Soaking:
- 1 cup old fashioned rolled organic oats
- 2 tsp fresh ground wheat, Kamut or spelt berries
- ¼ cup sliced organic almonds
- 1 ½ cups warm filtered water plus
- 2 Tbsp liquid whey or other cultured milk product (NOTE: if you have a dairy allergy you can use lemon juice or vinegar)
- ½ tsp Unrefined sea salt
- jelly roll pan(s) or dehydrator and tray(s)
- spice grinder or coffee mill
- large bowl
- Grind wheat berries; mix with oats, almonds, and coconut in a large bowl. Add whey to warm filtered water in a measuring cup, stir to combine and then stir into the oat mixture.
- Cover bowl with a cloth and let sit at room temperature for 7 – 24 hours (or overnight).
- Drain, then spread the soaked mixture on jelly-roll pan(s) or dehydrator tray(s). Dehydrate or dry the soaked grain using lowest oven setting.
- Follow method for Great Granola, above.
This recipe is adapted from Choosing Raw (9). The mix is warmed in a dehydrator at temperature that does not oxidize the oils.
- 1 cup buckwheat
- 1/3 cup sunflower seeds
- 1/3 cup pumpkin seeds
- 2 tbsp ground flaxseed
- 1/3 cup raisins (or currants)
- 1/3 cup dried, chopped apples
- 1/3 cup maple syrup
- 1 Tbsp coconut oil
- 2 Tbsp water
- 1-2 drops liquid stevia extract (optional)
- 1 tsp cinnamon
- 1/2 tsp cardamom (optional)
- dash nutmeg
- dash Unrefined sea salt
- jellyroll pan
- dehydrator (or oven on lowest setting)
Preparation of Raw Granola
- Soak the buckwheat, sunflower and pumpkin seeds, then dehydrate at 115 F.
- Mix prepared buckwheat with other dry ingredients in a large bowl.
- Whisk wet ingredients (maple syrup, water, coconut oil) with seasonings. Pour over dry ingredients and mix well with your hands.
- Spread on jellyroll pan and dehydrate at 115 F for about 10-12 hours, or until sticky but adhering firmly.
- Refrigerate until ready to use to help maintain crunch and texture.
Other things you can add include (from Koko’s Kitchen (10), Vegetarian.about (11), & Purely Twins (12))
- shredded almonds or chopped walnuts (soaked and dehydrated with the buckwheat)
- unsweetened coconut flakes
- pitted Medjoul dates, chopped and softened by soaking in orange juice
- orange zest
Serving Suggestions for Granola and Meusli
Sprinkle serving with 1-2 teaspoons nutritional yeast, and 1-3 teaspoons fresh-ground flax seeds (optional).
Top with whole milk, cream, or whole milk yogurt, preferably made at home from raw milk, and fresh berries or other fruit as desired.
Or top with raw cream or butter and sweeten with a bit of raw maple sugar.
- Nourishing Traditions by Sally Fallon with Mary G. Enig Ph.D.
- Choosing Raw recipe: choosingraw.com/the-only-raw-vegan-granola-recipe-youll-ever-need
- Koko’s Kitchen recipe: kokoskitchen.com/breakfast/raw-granola-recipe
- Vegetarian.about recipe: vegetarian.about.com/od/rawfoodsrecipes/r/Raw-Food-Granola.htm
- Purely Twins recipe: purelytwins.com/2012/10/03/homemade-raw-vegan-coconut-granola-recipe