Nutty Maple Granola
Aiko Ota 
A crunchy, nutty granola naturally sweetened with maple syrup, packed with mixed nuts, flax seeds, and cranberries. Perfect for snacking!
Total Time: 30 minutes (5 min prep, 25 min baking)
Difficulty: Easy
Ingredients:
- 3 cups rolled oats
- 1 cup of your favorite nuts, roughly chopped
- ¼ cup flax seeds, slightly grounded (this will make your granola crunchy)
- ½ tsp black salt
- ½ tsp cinnamon
- Zest of ½ lemon
- ⅓ cup maple syrup or ½ cup apple mousse
- ¼ cup melted unrefined coconut oil
- 1 teaspoon vanilla
- ½ cup dried cranberries
Instructions:
- Preheat the oven to 160°C (320°F) and line a baking tray with parchment paper.
- In a large bowl all dry ingredients, mix the oats, chopped nuts, ground flax seeds, salt, and cinnamon, and lemon zest.
- In a small bowl, whisk together the maple syrup, melted coconut oil, and vanilla. Pour over the dry ingredients and mix well until everything is evenly coated.
- Spread the mixture onto the baking tray in an even layer.
- Bake for 20–25 minutes, until golden brown and fragrant.
- Remove from the oven and immediately sprinkle the cranberries over the hot granola. Let it sit for a few minutes before gently mixing.
- Let the granola cool completely on the tray before storing it in an airtight container.
Enjoy your crunchy, nutty, naturally sweetened granola with yogurt, milk, smoothie, or just by the handful!
| Nutrient | Approx. Value (per serving) | Key Sources |
|---|---|---|
| Calories | ~150–180 kcal | Oats, nuts, maple syrup, flax seeds |
| Protein | ~4–6 g | Nuts, flax seeds, oats |
| Carbohydrates | ~18–22 g | Oats, maple syrup, cranberries |
| Fiber | ~3–5 g | Oats, flax seeds, nuts |
| Sugars | ~5–7 g (natural) | Maple syrup, cranberries |
| Fats | ~8–12 g | Nuts, flax seeds, coconut oil |
| Saturated Fat | ~2–4 g | Coconut oil, nuts |
| Omega-3 | ~1–2 g | Flax seeds |
| Iron | ~1–2 mg | Oats, nuts, flax seeds |
| Magnesium | ~8–12% of daily intake | Nuts, flax seeds, oats |
| Zinc | ~5–8% of daily intake | Nuts, oats |
| Potassium | ~100–200 mg | Nuts, oats, cranberries |
| Manganese | ~20–30% of daily intake | Oats, nuts, flax seeds |
Ayurvedic Profile
40% Vata – The combination of nuts, flax seeds, and oats provides warmth and grounding, helping to balance Vata. However, the dry and crunchy texture of granola can sometimes aggravate Vata if consumed in excess or without enough moisture (like yogurt or warm plant milk).
35% Pitta – The maple syrup and cranberries offer a sweet, cooling effect that soothes Pitta, while the nuts provide healthy fats that help maintain steady energy. However, the roasting process and the potential for excess sweetness could slightly increase Pitta if overconsumed.
25% Kapha – The richness of the nuts and the natural sweetness from maple syrup make this granola nourishing for Kapha. However, Kapha types should consume it in moderation, as the combination of dense ingredients can feel heavy, especially when paired with dairy-based additions.
Effect:
This granola is warming and grounding, making it especially beneficial for Vata and Pitta. It provides sustained energy and a crunchy texture that is satisfying but should be balanced with moisture-rich foods for easy digestion. Ideal for cooler months or when you need a stabilizing snack.
Cycle Syncing Suggestion
Luteal Phase (Inner Autumn) – Ideal: The mix of healthy fats, fiber, and natural sweetness makes this granola a great choice during the Luteal Phase. The nuts support hormone production, while the flax seeds provide lignans that may help with estrogen balance. Pairing it with warm milk can add extra comfort and ease digestion.
Menstrual Phase (Inner Winter) – Ideal: The grounding nature of this granola makes it a good option for the Menstrual Phase, especially when combined with warm, soothing additions like stewed apples or nut milk. The nuts and seeds offer essential minerals like magnesium, which can help with cramps and relaxation.
Follicular Phase (Inner Spring) – Moderate Fit: While nutrient-dense, this granola may feel slightly heavy for the lightness of the Follicular Phase. It can still be enjoyed in small portions, ideally paired with fresh fruit and yogurt to keep it refreshing and digestible.
Ovulatory Phase (Inner Summer) – Not Ideal: Granola’s density and warming nature might feel too heavy during the Ovulatory Phase when the body thrives on light, hydrating, and cooling foods. Opting for fresh fruit, smoothies, or lighter breakfasts may be a better fit.
Note: This granola is especially nourishing during the cooler, introspective phases of the cycle, like the Luteal and Menstrual phases, when it pairs beautifully with warm stewed apples or a splash of almond milk for extra comfort. During the Follicular phase, you can enjoy it as a light topping on a fresh fruit smoothie or yogurt bowl for a bit of crunch without heaviness. Even in the Ovulatory phase, when lighter foods feel best, a small portion makes a great dry snack for an energy boost on the go. With the right pairings, this granola can be a delicious addition to every phase of your cycle!
Categories: : Breakfast, Healthy Treats, Naturally Vegan, Snack
