Recipe: Maple Pecan Granola
This recipe is provided by HCSG Registered Dietitian, Kathryn Pfeffer-Scanlan, and originally appeared on her blog, One Hungry Bunny.
This Maple Pecan Granola recipe provides excellent sources of heart-healthy fats, protein, and fiber, thanks to oats, quinoa, and pecans! Love pecans? Or almonds, peanuts, or cashews? Don’t be shy! These little gems are tiny but mighty! They provide adequate sources of protein, fiber, and heart-healthy fats. Research that nut consumption can benefit your heart health. Some studies suggest that they can lower your bad (LDL) cholesterol and triglyceride levels, a risk factor for clogging your arteries. Nuts are excellent sources of unsaturated fats (monounsaturated and polyunsaturated, also known as the MUFA’s and the PUFA’s) which can help reduce inflammation (leading to chronic illnesses such as heart disease and diabetes).
Another plus to making homemade granola is that you can make it with less added sugar. The Dietary Guidelines for Americans recommend consuming no more than 10% of our calories from added sugars. Based on a 2,000-calorie diet, that would be 50 grams of added sugar daily. On the nutrition food label, added sugars less than 5% of our daily value are considered low sources of added sugar. A daily value of 20% or more would be considered a high source of added sugar. Store-bought versions can easily exceed the 20% daily value (high source) of added sugar per day.
This recipe and granola, in general, are so versatile. If you have a nut allergy, sunflower seeds can be a delicious substitute. Gluten-sensitive? This recipe is gluten-free thanks to the oats and quinoa ingredients. Vegan-preferred? Omit the butter in this recipe and try using coconut oil for some richness.
Maple Pecan Granola
Prep Time: 5 minutes
Cook Time: 20 minutes
Yield: 6 servings
2 cups rolled oats
1/2 cup white quinoa, uncooked
1/2 cup pitted dates, chopped
1 cup unsalted pecans, chopped
3 tablespoons pure maple syrup
2 teaspoons pumpkin pie spice
3 tablespoons unsalted butter, melted
Preheat oven to 350 degrees Fahrenheit. Set aside a parchment-lined baking sheet.
In a large mixing bowl, stir together all of the ingredients until fully combined. Spread the granola mix evenly onto the baking sheet. Bake for 20-25 minutes or until slightly browned.
If you prefer a vegan recipe, substitute coconut oil for butter. If gluten sensitive, use oats that are certified gluten-free.
Kathryn Pfeffer-Scanlan, RD | email@example.com
“I promote health and nutrition backed by evidence-based scientific research and I find it incredibly rewarding to provide expertise to my patients.”
Kathryn joined the HCSG team in 2017 as a Registered Dietitian in Boston, Massachusetts with a clinical background. Utilizing HCSG’s network and flexibility, Kathryn recently moved to Boulder, Colorado where she continues to work as an RD and promote health and wellness through her blog, One Hungry Bunny. In addition to her blogging, Kathryn focuses on her children and her joy of running.