Protein-Packed Granola

This delicious granola is perfect for breakfast, in a dessert parfait, or sprinkled over fruit crumbles. It’s also a lovely gift idea.

3 cups (750 mL) large flake gluten-free oats
2 cups (500 mL) barley flakes
1 cup (250 mL) rye flakes
1 cup (250 mL) sliced almonds
1/2 cup (125 mL) raw pumpkin seeds
1/2 cup (125 mL) raw sunflower seeds
1/2 cup (125 mL) hemp hearts
1/2 cup (125 mL) ribbon coconut
1 Tbsp (15 mL) ground cinnamon
1 tsp (5 mL) ground nutmeg
2/3 cup (160 mL) pure maple syrup or agave syrup
1/3 cup (80 mL) warm water
2 Tbsp (30 mL) extra-virgin olive or coconut oil
1/2 tsp (2 mL) sea salt
1/2 cup (125 mL) golden raisins
1/2 cup (125 mL) dried cranberries

Preheat oven to 300 F (150 C).

Combine oats, barley, rye, almonds, seeds, coconut, and spices in large bowl. Stir to blend.

Combine syrup, warm water, and oil in small bowl and stir to blend. Pour over dry mixture and stir to evenly coat. Spread on 2 rimmed baking sheets.

Bake in centre of preheated oven for about 45 to 50 minutes or until granola is dried, toasted, and slightly golden. Stir frequently to even out baking and prevent edges from burning.

Remove from oven and immediately stir in remaining ingredients. Cool thoroughly before packing in airtight containers; refrigerate for up to a few weeks or freeze for longer storage. Serve stirred into plain yogurt, with milk of choice, or as crumble topping for pies and homemade muffins.

Makes about 48 servings.

Each 1/4 cup (60 mL) serving contains: 108 calories; 4 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 15 g total carbohydrates (3 g sugars, 2 g fibre); 28 mg sodium

Pick a plant- based protein

Vegetarian and vegan athletes take note: hemp hearts are one of the best plant-based sources of complete protein. This means that they contain all nine of the essential amino acids we need to build cells and repair tissues after a tough workout. A 3 Tbsp (45 mL) serving of hemp hearts contains 10 g of muscle-building protein. Try these super seeds in a post-exercise smoothie or this Protein-Packed Granola.

Gluten-free option

In place of barley and rye flakes, increase gluten-free oats by 2 cups (500 mL). Alternatively, substitute barley and rye flakes with quinoa flakes.

source: "Hemp Power", alive #384, October 2014