Nuts Over Granola

UH OptiWeight Blogger Meghann Featherstun, MS, RD, LD

Meghann Featherstun, MS, RD, LD

October 15, 2013

Granola has become quite the popular health food choice in our country over the last few decades. To many, granola is synonymous with health food. Remember that granola is a preferred fuel for hikers, campers, and extreme endurance athletes as it packs a heavy caloric price tag in a very small volume. This is essential to these athletes who must meet their high caloric needs of exercise in small volumes of food which they carry in their backpacks. Many of us who enjoy granola may not enjoy this high caloric price tag.

Granola can be a very well balanced, healthy snack and breakfast food. It is full of whole grains, heart healthy fats, and antioxidants. Watch your portions of store-bought brands, or make your own to control the added sugars and fats. The recipe below boasts fewer calories, less fat, and lower sugar than your traditional granola. I don’t think you’ll miss the traditional store-bought choices after trying this recipe. Enjoy!


OptiWeight Nuts Over Granola

½ cup almonds, chopped, unsalted
½ cup pepitas, unsalted (pumpkin seed kernels)
¼ cup sunflower seeds, unsalted
½ cup maple syrup, pure
¼ cup brown sugar
¾ cup 100% pomegranate juice (or your preferred 100% fruit juice)
1 ½ tsp cinnamon
2 cups old fashioned oats
¼ tsp sea salt


  1. Preheat oven to 350 degrees.
  2. On a non-stick baking sheet, spread out almonds, pepitas, and sunflower seeds. Toast in the oven for 10-15 minutes, until nuts are lightly browned. Remove from oven and place nuts on plate to cool.
  3. In a small saucepan, combine maple syrup, brown sugar, juice and cinnamon. Over low-medium heat, stir until sugar dissolves.
  4. Reduce oven temperature to 325 degrees.
  5. In a large mixing bowl, combine oats and sea salt. Add nuts. Add juice mixture. Stir until well combined.
  6. Spread mixture evenly over baking sheet. Bake for 30-35 minutes, tossing once mid-baking.
  7. Allow to cool completely before storing in an air-tight container.


1 servings = 1/3 cup (12 servings total)
180 calories; 7 gm fat ; 1 gm sat fat; 50 mg sodium; 26 gm carbohydrates; 2 gm fiber; 5 gm protein

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