Adventists believe in eating a hearty breakfast and a light dinner, and they often use nuts and seeds in their oat- meal and breakfast goods. Research reveals that nut eaters, on average, outlive non–nut eaters by two to three years. Nuts are also shown to reduce “bad” LDL cholesterol by 9 percent to 20 percent, regardless of the fat level or amount consumed.
This hearty granola is the perfect addition to morning oatmeal, coconut yogurt, or alone as a mid-morning snack; the variations that follow allow you to mix and match your favorite flavors, revealing just how versatile this food can be. Use it in a trail mix, in a breakfast parfait, or as a dessert topping to add a delicious boost of health to your day.
3 cups old-fashioned oats
1 1⁄2 to 2 cups raw nuts like walnuts, almonds, pecans*
3 tablespoons coconut oil
1⁄2 cup honey or maple syrup
1⁄4 teaspoon ground cinnamon
1⁄2 cup dried fruit (optional)
Chocolate chips (optional)
Preheat the oven to 300 degrees. Spray a large baking sheet with cooking spray or line with parchment paper.
In a mixing bowl, combine oats, nuts, oil, honey, and cinnamon.
Spread onto baking sheet and bake until golden brown, stirring once in a while.
Bake for about 30 minutes.
Remove from oven and transfer to cooling rack and let cool.
Combine with dried fruit and chocolate chips, if using.
*If using already roasted nuts, subtract 10 minutes from the cooking time.
Try These Variations
Mix 1 cup basic granola with 1⁄2 cup chopped fresh mango, juice of 1 lime, and 1⁄4 teaspoon chili powder.
Mix 1 cup basic granola with 1⁄4 teaspoon ground cardamom, pinch of cloves, and 1 piece minced candied ginger.
Mix 1 cup basic granola with 3 tablespoons dried blueberries, 2 tablespoons cacao nibs, and 2 tablespoons shredded coconut.
Layer 1⁄4 cup almond-based yogurt with 1⁄4 cup granola followed by 1 tablespoon cacao nibs, 1 tablespoon shredded coconut, and 1 1⁄2 tablespoons dried blueberries. Repeat.
ICE CREAM TOPPING GRANOLA
Add a small handful of fresh in-season berries and 1⁄4 cup basic granola on top of your favorite non-dairy ice cream for a refreshing treat.
The Blue Zones Kitchen fuses scientific reporting, National Geographic photography and 100 recipes that may help you live to 100. The Blue Zones’ food tradition is going the way of the dodo bird, thanks to the encroachment of the American Food Culture.Learn More