Vegan Granola - Chef Abbie Gellman MS, RD, CDN

Vegan Granola

Chef Abbie Gellman RD

Granola, we all know it, and after making my Vegan Granola, are certain to all love it! After extensive recipe testing on the right ratio of oats to sweetener to additional toppings I have created a yummy and fool proof Vegan Granola!

Choose Your Own Oat-Venture

There are countless combinations of ingredients to make my Vegan Granola, but I have found that the right ratio of each is key! Follow along as I talk about the health benefits, ratio and substitutions of each category of ingredients.

Oats

Rolled oats are the best choice, instant oats are too fine and lack a solid mouthfeel and steel-cut oats would not fully cook leading to hard chunks that may require a trip to the dentist!  Oats are naturally gluten-free, but are often processed in the same facility as wheat. If you are gluten intolerant, you can find specially processed oat’s that are certified gluten-free, like Bob’s Red Mill Gluten Free Rolled Oats.

Oats are a great source of fiber, one cup has about 8 grams of fiber and 10 grams of protein.  My recommendation is to always use three cups of rolled oats per batch of Vegan Granola.

Nuts and Seeds

The crunchy texture, nutrient density and super yummy taste make nuts and seeds a must for my Vegan Granola.  The wrinkled exterior and tan color of walnuts are so good in my Vegan Granola.  Walnuts have the highest content of alpha-linolenic acid omega-3s of all tree nuts!

Walnuts, and other nuts and seeds have a different type of omega-3 than what is found in seafood, but it still offers a nutritional benefit. But, the amount of health benefit we receive from plant-based omega-3’s is currently under debate.1

I recommend using about a cup of any combination of nuts and seeds in my vegan granola.  Pumpkin seeds are also a great option, they add a pop of vibrant green and a nice crunch.  They are also high in magnesium, protein and fiber.  Pecans, are a great choice too, they are typically double the price of walnuts, so often not my first choice!

Sweetener

Since the Vegan Granola is baked in the oven, liquid is necessary to prevent it from burning, and I think the best option is a combination of liquid and granular sweeteners.  I love the combination of Maple syrup and Maple sugar for my Vegan Granola.

If you need some more ideas of how to cook and bake with maple syrup and maple sugar. Check out my Pumpkin Maple Muffins and Vegan Sugar Cookies.  If you opt for an alternative sweetener like agave or honey (not considered vegan by some) in my Vegan Granola I recommend 1/3rd cup sweetener, and 1 tablespoon of granular sugar (brown sugar is good!).

Oil

Although there’s only 1 tablespoon of coconut oil in my Vegan Granola, it is an important ingredient to prevent burning and adding flavor.  If you do not like the taste of coconut, olive oil is a suitable alternative.  The reason I use such a small amount of oil is because of the addition of peanut butter, which has a high fat content.

If you are not a peanut butter fan, feel free to omit and increase the amount of coconut oil or oil of choice to a quarter cup.  Use about 1 tablespoon of your preferred oil in my Vegan Granola if you include peanut butter.

Lion’s Mane

Lion’s Mane are large white, shaggy mushrooms that looks like a cross between a pompom and yes, a lion’s mane!  They can be found fresh in specialty grocers and farmers markets, but I prefer using them as a powder for ease of use.  I get Lion’s Mane and other mushroom powders from Qi Traditions. All of their products are organic and rigorously researched and tested.

Adding Lion’s Mane to my Vegan Granola gives a subtle umami flavor, and provides an extensive list of medicinal benefits.  This fierce mushroom can enhance cognitive function such as improved memory.  It has a number of bioactive compounds like β-glucan polysaccharides that are neuroprotective and neurogenerative.

Studies have shown the therapeutic potential of Lion’s Mane to reduce depression and anxiety. Participants in a randomized control trial were found to have improved sleep quality and decreased depression compared to the placebo group. 2

Let’s Get Baking!

Now that you have my formula to make your own Vegan Granola, let’s get baking!  Depending on how dry your apricots or other dried fruit is, you may be best adding after it comes out of the oven. Adding a dash of cinnamon and other spices like nutmeg, ginger and allspice add a warming flavor.  Enjoy!

Similar Pages

Looking for more ideas on how to use oats? Try my Savory Steel Cut Oats, Vegan Oatmeal Cookies, and Pumpkin Overnight Oats.

References

  1. Boston 677 Huntington Avenue, Ma 02115 +1495‑1000. Omega-3 Fatty Acids: An Essential Contribution. The Nutrition Source. Published September 18, 2012. Accessed December 26, 2020. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/
  2. Why holistic practitioners and biohackers are curious about this mushroom as a preventative agent. Qi Traditions. Accessed December 21, 2020. https://qitraditions.com/blogs/news/lion-s-mane-a-multi-modal-medicinal-fungus
Thumbail, Side Shot, Vegan Granola with Lion’s Mane

Vegan Granola

5 from 1 vote
Print Pin Rate
Course: Breakfast, brunch, Dessert, Snack
Keyword: granola, vegan
Prep Time: 10 minutes
Cook Time: 25 minutes
cooling time: 15 minutes
Total Time: 50 minutes
Servings: 9 servings
Author: Chef Abbie Gellman RD

Ingredients

  • 3 cups rolled oats
  • 1 cup chopped walnuts
  • ¼ cup unsweetened coconut flakes
  • 2 teaspoon Lion’s Mane mushroom powder
  • 1/2 cup dried apricots chopped
  • 1 tablespoon maple sugar
  • 1 teaspoon ground cinnamon
  • ¾ cup peanut butter
  • 1/3 cup maple syrup
  • 1 tablespoon coconut oil
  • 1 teaspoon vanilla extract

Instructions

  • Preheat oven to 325 degrees F. Lightly spray a glass baking dish with oil spray.
  • In a bowl, mix together oats, walnuts, coconut, mushroom powder, apricots, maple sugar, and cinnamon.
  • In a small saucepan, add peanut butter, maple syrup, coconut oil, and vanilla extract and mix well. Simmer over medium-low heat for 1 to 2 minutes and mix well. Note: Alternatively, this can be placed in a microwave safe bowl and cooked in the microwave for 1 minute.
  • Pour wet mixture over dry mixture and stir together. Transfer to baking dish and press down until firmly and uniformly flattened.
  • Bake for 25 minutes. Allow to cool at least 15 minutes before cutting.

Video

Notes

Feel free to omit the mushroom powder if desired

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