Wednesday, October 19, 2011

Pumpkin-Apple Granola

I'm always on the lookout for things that are high in fiber, low in sugar and fats.  I like granola, but most of the ones I find in the store are too full of sugar and oil, and don't contain as much fiber as I want.  I've been trying to find or create a good recipe.  I know that pumpkin and apples are good sources of fiber, so I found a pretty good recipe for pumpkin granola* and modified it to my liking.

I like to serve it with fruit and my homemade nonfat yogurt.  My most recent favorite is this with one apple, sliced and cooked with a little honey and cinnamon, 1/3 cup of the Pumpkin-Apple Granola, and 1/2 cup of nonfat yogurt.  This is YUM-MEE!

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5 cups rolled or flaked grains, such as oats, wheat, rye or combination
1 oz chopped dried apples
1/2 cup psyllium husk
1/4 cup flax meal
1/4 cup sunflower or pumpkin seeds
1/4 cup sliced almonds
1 teaspoon pumpkin pie spice
1 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 cup honey
1/4 cup maple syrup (100% pure maple syrup)
1/4 cup applesauce
1/2 cup pumpkin puree

1.  Preheat oven to 325 degrees F.
2.  In a large bowl, combine rolled grains, next 5 ingredients and spices.
3.  In a medium bowl, combine the honey, maple syrup, applesauce and pumpkin.
4.  Combine wet with dry ingredients until evenly mixed.  A pastry blender works well.      Mixture will be moist.
5.  Spread the mixture on a 11x17" baking sheet lined with parchment paper.
6.  Bake for 20 minutes, stir and bake another 20 minutes or until granola is crisp and dried.  Let cool completely, then store in an airtight container.

1/3 cup serving
119 calories, 3 gm fat, 22 gm carbohydrates, 5 gm fiber, 3 gm protein

*Adapted from "Pumpkin Granola", Two Peas and Their Pod

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