Peanut Butter & Honey Granola

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Looking for a quick and filling snack to munch on? Homemade granola might be your answer. This recipe is simple to prepare, and only takes about 20-25 minutes to bake. Each 1/3 cup serving will give you a whopping 8 grams of protein, a decent amount of heart-healthy mono and polyunsaturated fats, and 4 grams of filling fiber. As always, by making this recipe at home you will also be saving yourself a few dollars. Let’s face it… bags of granola at the grocery store can be expensive!

A word of caution: it can be easy to go overboard with serving sizes of granola, so it may be a good idea to portion out 1/3 cup servings into a plastic baggie ahead of time. This way, once you run out, you can consciously assess how you are feeling, rather than mindlessly munching away while completing other tasks. Have your hunger pains gone away? Are you satisfied? What are your emotions right now, (are you bored)? Are you staying on track with your own personal health and fitness goals?

Mindless eating can be a real challenge for people (myself included!), especially with all of the technology and distractions that we have available. As a population, we seem to be eating at the dinner table less often, and eating while on-the-go or in front of the TV more often. In order to stay on track with our nutrition and our goals, it is important to hold yourself accountable by practicing techniques such as intuitive eating (mindful eating), practicing portion control (smaller portions, but including a variety of foods from different groups), and ultimately remembering what YOU want to accomplish with your health and nutrition.

I hope you enjoy this week’s recipe! ūüôā¬†


Ingredients: 

  • 2 cups of old fashioned oats
  • 3/4 cup sliced almonds
  • 1/2 cup creamy peanut butter
  • 1/4 cup honey¬†
  • 1/2 tsp. vanilla extract
  • optional: a sprinkle of cinnamon¬†

Directions: 

  1. Pre-heat your oven to 325 degrees. Cover a medium baking sheet with parchment paper, and set it aside. 

  2. In a medium-sized bowl, combine the oats and the sliced almonds.

  3. In a separate small bowl, combine the peanut butter and honey. Microwave the smaller bowl for about 45 seconds, until the peanut butter is mostly melted. Stir in the vanilla. Once the peanut butter mixture is smooth, combine it with the oats, and stir to evenly spread the peanut butter. 

  4. Spread the peanut butter and oat mixture evenly throughout the baking sheet. Try not to have areas that are too thick, as they will take longer to bake. Heat in the oven for about 10 minutes, use a spatula to flip the oats over, and bake for an additional 10-15 minutes, or until lightly golden brown. 
    Be careful not to burn the oats, be sure to keep a close eye on them! 

Enjoy!!!

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Nutrition Facts per 1/3 cup serving:

 

Calories 237
Total Fat 13.5 g
Saturated Fat 1.5 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 3.9 g
Cholesterol 0.0 mg
Sodium 66.2 mg
Potassium 171.7 mg
Total Carbohydrate 24.6 g
Dietary Fiber 4.0 g
Sugars 10.0 g
Protein 8 g
Vitamin A 0.0 %
Vitamin B-12 0.0 %
Vitamin B-6 3.4 %
Vitamin C 0.1 %
Vitamin D 0.0 %
Vitamin E 7.1 %
Calcium 3.3 %
Copper 1.2 %
Folate 2.7 %
Iron 6.1 %
Magnesium 5.7 %
Manganese 3.6 %
Niacin 9.6 %
Pantothenic Acid 1.2 %
Phosphorus 5.3 %
Riboflavin 1.1 %
Selenium 1.6 %
Thiamin 0.8 %
Zinc 2.9 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.