Superfood granola {sourdough discard~ sprouted oats~hemp hearts & more}

This is THE best homemade granola ever!!! Plus, it’s super nutritious and will keep you full for a long time. And…. it is actually big chunks!

Oh no, homemaking granola? I know, I know, when I first tried making granola I was bummed it turned out just pieces of flavored “oats” with some nuts or berries here and there, DISAPPOINTING… but, I figured out that sourdough makes everything better! So I tried it in granola, and, well, let’s just say we never will buy granola, ever, again.

Granola is one of those things that can be really good, or really bad… especially when it’s homemade. I mean, nobody like just covered oats and a couple cranberries! We want the big ole chunks of goodness with sprouted oats, walnuts, rye flakes and hemp hearts with real nutritious value. That’s what granola should be.

The secret for perfectly chunky amazing granola is the sourdough discard, this adds that extra “crunch” and helps bind the oats and other goodies together so that you have big chunks of yumminess.

What makes this granola a superood?

Well, let’s just take a look at the ingredients shall we! Let’s start with the grains…

Sprouted oats~

So you may know how nutritious oats can be, buy did you know you can be getting way more out of them by buying sprouted oats instead? Like many grains and nuts, oats also contain in acid called Phatic acid, it blocks your body from absorbing all the vitamins and minerals packed in grains and nuts. That’s why you soak nuts and ferment sourdough for more digestibility, Click here for more on sourdough.

Sprouted oats may help with digestive issues, heart problems, weight loss, lower blood sugar, reduce cholesterol levels, and good for the brain. Oats are high in manganese, phosphorus, magnesium, copper, iron, zinc, folate, vitamin B1, and B5. Manganese is a mineral that is essential for vitamins and mineral absorption.

Rye flakes~

Rye flakes are high in potassium, calcium, include manganese, copper, magnesium, phosphorous, B-complex vitamins, dietary giber, and phenolic antioxidant compounds. Rye may help with weight loss, prevents gallstones, control diabetes, improve digestion, boost metabolism, lowers blood sugar, and is anti-cancerous.

Oat bran~

Oat bran is high in fiber, thiamine, magnesium, phosphorus, iron, zinc, riboflavin, potassium, and antioxidants. Oat bran may reduce heart disease, lower blood sugar levels, support healthy bowel movements, lower cancer risks, aid weight loss, and good for digestive health.

Wheat bran~

Wheat bran is high in thiamine, riboflavin, niacin, vitamin B6, potassium, magnesium, iron, and phosphorus. Wheat bran may help weight loss, digestive help, prevents cancer, promote heart health, and is a prebiotic. If you are gluten intolerant, just avoid putting wheat bran in the granola.

Nuts~

A lot of nuts have good benefits and are high in fats, most of the fat in nuts is monounsaturated fat, as well as omega-6 and omega-3 polyunsaturated fat. Nuts also pack a number of vitamins and minerals, including magnesium and vitamin E.

My favorite nuts for granola is walnuts, apricot kernels are a great choice also, it’s just hard to keep them from burning, as well as pecans.

Black sesame seeds~

This ones an interesting one, black sesame seeds are so good for you. (You can also just use regular white sesame seeds). Black sesame seeds are high in calcium, magnesium, phosphorus, copper, manganese, iron, and zinc. Black sesame seeds are high in antioxidants, may improve blood pressure, have anti cancer properties, may promote healthy hair and skin, good for your bones, and help digestion.

Hemp hearts~

Hemp hearts are so nutritious!!! They are a great source of omega 3’s and 6’s, vitamin E, and minerals: phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc. Hemp seeds may… reduce the risk of heart disease, benefit skin disorders, aid digestion, smooth muscles, help cramps, aid in weight loss, help joint pain, boosts overall hair and skin health, on top of that, hemp hearts are also very high in protein, which helps build muscle, bones and body tissue for better over-all health. So why nor add hemp hearts?

Chia seeds~

Similar to hemp hearts, chia seeds are also very nutritious. Chia seeds are high in protein, fiber, fat (omega 3’s) calcium, magnesium, phosphorus, and manganese, a very important mineral that make your body more bioavailable to vitamins and other minerals. Chia seeds are also high in antioxidants and may… help you lose weight, lower heart diseases, help build bones and muscle tissues, reduce blood sugar levels, anti-inflammatory, relive constipation, and more. Chia seeds also help to hold the granola together making better, bigger, chunks.

Whey protein~

Protein is a very important part of a health, balanced diet, whey can help: Promote muscle growth, Helps weight loss, Lowers blood pressure, Help treat type 2 diabetes, Anti inflammatory, Reduces hunger, Anti-cancer properties

Oil~

Olive oil is my favorite to use since it’s been used ever since biblical times, it’s clearly healthy for you;). And since most Potter’s dont like olives, olive oil is a perfect thing to use. Olive oil is rich in healthy fats, has anti-inflammatory properties, may help prevent strokes, prevents heart disease, help weight loss, may help Alzheimer’s. reduce risks of type 2 diabetes, anti-cancer properties, treat arthritis.

Sourdough discard~

Sourdough is great for your gut, helping to creat more gut microbilia, and being high in lactic acid, it breaks down the phytates to help you absorb more nutrients. Read more on sourdough

I made this granola with A LOT of good for you foods, but feel free to swap anything around if you need or want to!! Maybe try some variations…

Here’s are some fun ways to try your granola…

• Peanut Butter Chocolate~ Use peanuts as your nut option. Add 1/2 cup peanut butter to the wet ingredients, 1/4 cup cocoa to dry ingredients, and once your granola cools down, add 1 cup chocolate chips. Serve in raw milk and sliced bananas for a chunky monkey variation.
• Cranberry Orange Cardamom~ Add in 1 teaspoon cardamom to dry ingredients, half an orange to the wet ingredients, and once baked, add 1 cup dried cranberries. Serve in raw milk and fresh orange juice sprinkled with cardamom on the side.
• Jujube Caramel Sunbutter Pecan~ Use pecans add tour nut option. Use coconut sugar in place of maple syrup, grass fed butter in place of oil. Mix 1/2 cup sunflower butter and 1/4 cup jujube paste* with coconut sugar and butter in a saucepan, bring to slight boil then let cool, use as directed. Serve in raw milk and sprinkle a bit of coconut sugar for more caramel-y flavor. *if you don’t have jujube paste, place a good handful of jujubes in boiling water and let soften, about 10mins, then strain the water, (drink the water for a night-night tea) then blend jujubes until soft paste forms.
• Coconut Golden milk~ Use coconut instead of nuts. Use coconut oil as your oil. Add 1 Tablespoon of golden spice mix*. To serve, add a pinch of golden spice to coconut milk and pour over a bowl of the granola. *Make golden spice mix: mix 2T turmeric, 1T cinnamon, 1t cardamom, 1/4t black pepper, 1pinch clove and nutmeg.

What’s in it?

Dry ingredients:

3 cups sprouted oats

1 cup rolled rye flakes

1/2 cup wheat bran

1/2 cup oat bran

3/4 cup plain whey protein (optional)

4 tablespoons chia

1/2 cup hemp hearts

1/2 cup spouted watermelon seeds

1/4 cup black sesame seeds

1 teaspoon salt

1 cup nut of choice

Wet ingredients:

1/2 cup maple syrup

1/2 cup oil of choice (olive, coconut, apricot, avocado, MCT)

1/3 cup sourdough discard

How do you make it?

1. Preheat oven to 375°F.
2. First gather all your dry ingredients into one bowl: oats, rye, wheat bran, oat bran, whey, chia seeds, hemp hearts, black sesame seeds, salt, and nuts.
3. Now mix your wet ingredients, if using a solid oil or nut butter, melt first. Then mix with maple syrup, and sourdough discard together (make sure hot oil doesn’t go directly on the sourdough, you may need to let the oil cool down first).
4. Pour wet ingredients over dry ingredients and mix well, pour onto a sheet and oat down. Bake until golden brown on top. It won’t be hard but don’t worry, once it cools it will harden up!!!
5. Store in an airtight container until ready to use. Enjoy!