Antioxidant rich granola
A good way to get some life boosting antioxidants/polyphenols into your every day life is to make up a batch of granola and fill it with all the good stuff. Granola gives such a good opportunity to mix up the best of seeds, spices and grains into a real powerful superfood. And it adds such wonderful texture to your porridge or yoghurt or why not top a fruit salad or ice cream with it. Of course eating a handful of it as snacks works super well too...
I used oats and crushed buckwheat as the base, blended it into a bowl. Added to that some amaranth seeds, pumpkin seeds, small chunks of hazelnut, shelled sunflower seeds, shredded coconut and a lil bit of sea salt because I think the salt always cuts the flavour nicely.
For the liquid part I used coconut oil, apple puree and tinned mango. Easiest is to just do coconut oil and apple pure but I had an opened can of mango so that went in there, + I didn't have any dates at home that day so mango had to stand in as a sweetener this time. You could replace the apple pure with honey if you like. Then the dates won't be as needed.
I started with warming these three liquids in a sauce pan. Then grated around a tbsp ginger into it. Once all nicely warm, I turn this liquid mixture into the bowl with the grains and seeds. As for flavour and for the good antioxidants, I added ground star anise, ground clove and raw cacao powder.
Once all grains and seeds are well covered in spices, cacao and the liquid stuff, I pour the mixture onto a parchment paper clad pan and roast in the oven at 180 C / 350 F for around 35-40 minutes. Tossing them around a bit every 15 minutes or so. Bake on two pans if it gets too crowded.
When the granola is done and has cooled down, you could also add in dried blueberries or chunks of raw chocolate - to give an even greater density of antioxidants.
Very delicious on your favourite yoghurt. There are good yoghurt's made with coconut or oat base if you like to do it vegan. If your body is ok with dairy from time to time, then organic Kefir is a good way to keep your gut healthy. It's such good source of probiotics. Kefir contains about 30 different strains of bacteria and yeast, which makes it a much more potent source of probiotics than other fermented dairy products, such as yoghurt. Just make sure it's organic please. It's hard to find organic kefir in Sweden I realised, so organic A-fil is another good probiotic option. Just another fermented milk product with a different name. Or try get hold on some coconut kefir, or make your own!
These are the ingredients for my granola:
2 cups of oats
1 cup of crushed or whole buckwheat
½ cup of amaranth seeds
½ cup of sunflower seeds
½ cup of pumpkin seeds
½ cup of hazelnut pieces
½ cup of shredded coconut
1 cup of pitted and chopped dates, or 1 cup of tinned mango, chop it down well into liquid
1 cup of apple puree/sauce
6 tablespoons of coconut oil
4 tablespoons of raw cacao powder
a piece of ginger
½ tsp ground star anise
1 tsp ground clove
½ tsp crushed sea salt
Follow the instructions above. Keep chilled and dried granola in an airtight container.
You could basically add in any seeds, grains, spices and sweeteners as you like. Check out this chart again to see what superfoods has got most antioxidants to make it as healthy and good for you as possible.
Granola is endlessly customizable, from the quality of the ingredients you use, to how sweet/nutritious it is, and of course how it's flavoured. The only thing you need to remember is this: use approx. 6 parts dry to 1 part wet.