Watch your diet and still enjoy Peanut Butter Granola

I’ve come up with a new “favorite” granola. I wrote about my new preferred breakfast food in my column last week. Unfortunately, there was not enough newspaper space to include nutritional information about the granola.

Registered Dietitian, Kristin Klinefelter, was so kind to do an analysis of what gets scooped up in one (1/2-cup) serving of Slow-Cooked Peanut Butter Granola.

I snapped this picture of Kristin when I took her Gluten-Free 101 class that she taught last November at MedSave Family Pharmacy and Wellness Center in Bemidji. I wrote about that class and shared my recipe for Gluten-Free Autumn Muffins in a blog post that you can get directly to by clicking here.

Read more about Slow-Cooked Peanut Butter Granola in my column by clicking here.

Slow-Cooked Peanut Butter Granola

  • 5 cups old-fashioned rolled oats, uncooked
  • 1/4 cup sesame seeds
  • 1/4 cup ground flax seeds
  • 1/4 cup coconut, toasted
  • 3/4 teaspoon salt
  • 1/2 cup honey
  • 1/3 cup canola oil
  • 1/3 cup creamy peanut butter
  • 1/2 cup brown sugar

In a slow cooker, stir together the oats, sesame seeds, ground flax seeds, toasted coconut and salt. In a microwave-safe bowl or small saucepan, blend honey, oil, peanut butter and brown sugar. Heat mixture and stir until peanut butter melts and mixture is smooth. Pour mixture over the ingredients in the slow cooker. Use a wooden spoon to stir the mixture until all of the oats are coated with the peanut butter mixture. Set slow cooker to low. Place the cover on top and wedge the handle of a wooden spoon or a chopstick under the lid to hold it open a bit to create a vent to allow steam to escape. Cook for about 3 hours, stirring every 30 minutes. When the granola becomes a deep golden brown, turn it out onto a large baking sheet with sides to cool completely. Store cooled granola at room temperature in airtight container. Makes about 8 cups granola.

Tips from the cook

–Temperature settings on slow cookers do not seem to be universal. The low setting on my slow cooker is quite hot. I need to stir about every 15 minutes to avoid burned granola and it is ready to turn out of the crock after just two hours.

–Toast coconut in a small skillet on the stove over medium-low heat. Stir constantly until coconut begins to turn golden brown. Immediately dump the coconut into the slow cooker.

Kristin says, “This would be a good snack or breakfast with the breakdown of carb/pro/fat.  A person “watching their diet” could add it to 90-100 calories worth of yogurt or add low-fat milk for a meal under 500 calories. My kids will love it.”

Slow-Cooked Peanut Butter Granola

Nutritional Breakdown prepared by Nutrition Consultant, Kristin Klinefelter, MS, RD, LD

Serving Size: ½ cup

  • 343 calories
  • 51 grams carbohydrate (57% of calories)
  • 10 grams protein (12%)
  • 12 grams fat (31%)
  • 139mg sodium

8 thoughts on “Watch your diet and still enjoy Peanut Butter Granola

  1. It sounds delicious but this is way too high in carbohydrate compared to protein. The oats, honey & brown sugar all will all cause blood sugar to spike. It’s the high-carb/sugar foods like this that are causing the obesity & diabetes epidemics in this country, especially among children. I recommend referring to books “Good Calories, Bad Calories” by Gary Taubes and “The Schwartzbein Principle” by Dr. Schwartzbein.

    • Hi, Diane and Sue’s Readers. I am responding to Diane’s comment about the Carbohydrate/Protein ratio. As a Registered Dietitian who works in the area of Diabetes prevention and management, as well as wellness and weight loss, I do think this is a good breakfast or snack option for people. Even with Diabetes, active adults can have 45-60 grams of carbohydrate per meal and control their diabetes and weight. The key here is portion control. We can include most, if not all foods, and balance that with an active lifestyle. Unfortunately, through my work, I see kids that are not given breakfast or other meals at home…so yes, let them have granola and fruit! We want our kids to be offered a variety of all foods and have food security.

      • Kristin, thank you for taking the time to share your knowledge in the form of a response to Diane’s comment. I would have to say that we would be a fortunate nation, indeed, if each child in our country could have a breakfast of granola and fresh fruit to begin their day.

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  3. Sounds yummy! I see you also have Flaxseed in the recipe, this is particularly good in reducing cholesterol. I use Flaxseed on cereal in the morning to help me reduce my cholesterol.

    • Alissa, I would try baking it on a large baking sheet in a preheated 325-degree oven. Bake it for about 20 minutes, stirring several times, until the granola is golden brown. Just experiment a bit with that temperature. It may take a little longer than 20 minutes. If you do try this, Alissa, please come back and let us know how it turned out baking it in the oven.

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