Ancient Grains Granola Cups ~ sensible nutrition on-the-go

I think what amazes me most about homemade granola is how much goodness you can pack into such a small area. 

(Yup, I actually get excited about these things).

Each of these muffin-sized granola cups contains more health building nutrients than the average North American consumes in an entire day.  And then some.

Sounds pretty worthwhile to me. 

A simple and quick make-ahead option for breakfast or snack, full of delicious nutrients and wonderfully portable too.

If you've not yet tried blackstrap molasses, you're in for a real treat.  It's not only delicious but highly nutritive. With a robust flavour reminiscent of black liquorice, it boasts an impressive nutrient profile that puts it in an entirely different class than its highly refined cousin 'fancy' molasses. 

2 Tablespoons of blackstrap molasses contains an amazing 40% of an adult's daily requirement of potassium; 30% daily requirement of iron (ideal for vegetarians/vegans); 20% daily requirement of calcium; 20% daily requirement of vitamin B6 and 16% daily requirement of magnesium.  Pretty impressive stuff for a sweetener.

You can play around with this recipe and incorporate whatever ingredients suit you and your family best.  Experimenting with different seasonings will also bring about a whole new taste experience every time.

yup, that would be chili powder...

Buyer Beware: Another reason why I love homemade bars... Despite clever and creative labelling, most commercial granola bars are more about sugar than anything else.  There are a few pre and post workout specialty bars on the market that have their place under very narrow circumstances (most of us do not have activity levels that warrant those circumstances), and Kashi brand granola snack bars contain a good amount of protein and fibre relative to sugar.  Beyond that, most common commercial brands are about as nutritive as a candy bar.

I hope you enjoy making these granola cups at home - It's really hard to go wrong with them so have some fun and bring small hands on board if you have them at home. Nothing more health empowering for a child than getting them involved in food choices at a young age. 

Ancient Grains Granola Cups

• 1 + 1/2 cups whole grain oats
• 1/2 cup quinoa flour
• 1/4 cup ground flaxseed
• 1/2 cup chopped walnut
• 1/4 cup sunflower seeds
• 1/2 cup sliced dried apricot
• 1/4 cup sliced dried and pitted prunes
• 1/4 chopped 75% cocoa chocolate
• 1 tsp chili powder
• 1 tsp cinnamon powder
• 1 tsp cardamom powder
• 1/4 tsp ground ginger
• 1 egg
• 1/3 cup pure maple syrup or honey
• 2 heaping Tbsp blackstrap molasses
• 1/4 cup melted coconut oil or olive oil
• 2 tsp natural vanilla extract
• handful dessicated coconut

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Heat oven to 350 F.

In a large bowl, stir together: oats, quinoa flour, ground flaxseed, walnuts, apricots, prunes, chocolate, chili, cinnamon, cardamom and ginger.

In a separate bowl, lightly beat egg and add maple syrup, blackstrap molasses, oil and vanilla.

Add wet ingredients to dry mixing until everything is moist.

Divide mixture among 12 medium-sized paper lined (or greased) muffin cups. 

(I topped these cups with an additional sliver of apricot and a few sprinkles of dessicated coconut that I wanted to use up).

Using the back of a spoon, pack granola down tightly to allow ingredients to stick together after baking.  

Bake in the oven for 15-20 minutes or until edges begin to brown. 

Allow granola cups to cool before unmoulding.

Enjoy!