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Unless otherwise noted, all recipes on this blog are free of gluten, peanuts, soy, corn, tomatoes, potatoes, shellfish, cane sugar, oranges, and yeast. Most recipes are also free of egg, dairy, and tree nuts (if used, reliable substitutions will be provided for these when possible). Check out my recipe index for a full list of recipes by category. 

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Friday
Jul022010

Super Seed Granola and Cultured Homemade Oat Milk (gluten-free, vegan, ACD)


Those of us here in the US of A are celebrating our nation's independence day on Sunday.  That means we get a nice, long holiday weekend, with no work on Monday! Hooray.  Long weekends are perfect for leisurely breakfasts and relaxing mornings, and what could possibly be better for such a thing than a bowl of homemade granola soaked in homemade cultured oat milk, topped off with juicy fresh raspberries?  With an extra day of vacation thrown in the mix, you might even have the time to try out a new recipe.  So read on, my friend, and learn how to make an awesome breakfast perfect for a lazy holiday weekend.

For this granola, I used oats and brown rice flakes, pumpkin and hemp seeds, some shredded coconut, and spices. I sweetened it with apple juice and stevia. One cup of apple juice has about 35 grams of sugar, which is a lot if one were to drink it plain. But spread out over an entire BATCH of granola, it only contributes about 2 grams of sugar per 1/2 cup serving.  Not bad, huh?  

It is full of complex carbs, healthy fats, lots of fiber, and packs in over 10 grams of protein per serving.   It is also a great source of omega fatty acids, phosphorus, thiamin, copper, magnesium, and manganese, and potassium (270 mg per serving). Serve with non-dairy or dairy milk or yogurt, over shredded jicama (surprisingly tasty!) or fresh fruit, or as a snack all on its own.  Where else can it come in handy?

  • Take on car, train, or plane trips for healthy travel snacks on the go.
  • Pack in your child's school lunches for a totally nut-free, classroom friendly snack
  • Keep a small snack-sized baggie or jar in your purse or backpack to combat nasty low blood sugar moments while you're out and about. 
  • Keep a jar at work to snack on during those crazy meeting-filled days! 
  • Great for busy students - you could easily make large batches on the cheap!
  • Keep some in the car to have in case of emergency breakdowns 
  • Perfect energizing snack before or after the gym

As for the Cultured Homemade Oat Milk?  I'll say this: once I started making my own milks, I stopped buying pre-made non-dairy milks almost entirely. Homemade milks taste better and are totally customizable to your tastes and dietary needs.  Because they are not heavily processed, they retain all the great nutrition present in the whole food and can be prepared properly for the best nutritional benefit. They are also more environmentally friendly.  I like oat milk because it is creamy and rich; there is something magical about oats when it is made into milk, and it has a really wonderful consistency that is perfect for using in hot beverages, smoothies, baking, and of course, over granola.  On the milk note, I also have a great recipe for Homemade Rice Milk, with a number of tasty variations, so be sure to check that out.

For beneficial bacteria and increased nutrient bioavailability, I like to culture my homemade oat milk with a little miso (I'd love to try making my own miso, but I'm not quite there yet).  :)   If you're not interested in culturing your milk, you certainly don't have to, it will still be delicious and nourishing if left uncultured.  But if you're willing to give it a shot, I think it is worth it!  We could all use a little beneficial bacteria in our guts, let's be honest.

My favorite way to eat this granola is to soak it overnight in the fridge (or for at least an hour) in the oat milk before eating it.  I like it because the granola becomes like a thick and creamy soft porridge, similar to the traditional way that the Swiss soak muesli overnight in milk. If you soak fresh berries with it, everything becomes sweet and infused with berry goodness. Yummy. In fact, I often mix everything together in a jar the night before or in the morning before work, and then throw it in my purse and take on the bus with me. By the time I get to my desk, it is all mixed up and soft and delicious. Breakfast on the go never had it so good! But hey, do what you want, you'll find your own way. How do you like to eat granola? 

A batch of this granola is on my to-do list for this long holiday weekend. I'm going to New York next week to visit my LLMD and do a little site-seeing, and need some good travel food! I'll be camped out in Brooklyn, crashing at the home of the lovely and inspiring Kim from Wallet Friendly Wellness.  I feel so fortunate that she opened her home to me and can't wait to meet her! Last time I was in New York I hung out in Manhattan most of the time, so I'm stoked to explore Brooklyn and eat at lots of little raw, vegan, and vegetarian places with all the young hip people that inhabit that corner of the city. A friend of a friend literally just opened up a new vegan restaurant called Sun in Bloom, and it is at the top of my must-see list.  I love traveling! I just hope my body is up to it as much as my spirit. With some granola in my backpack, and a fresh green juice and macrobiotic bowl from Sun in Bloom for lunch (and dinner...), I think I'll manage just fine. :)

 

Super Seed Granola

Yield: approximately 8 cups

Serve with non-dairy or dairy milk or yogurt, over shredded jicama (surprisingly tasty!) or fruit, or as a snack all on its own. Crunchy, full of flavor, and loaded with nutrients, this granola is sure to become a staple in your pantry. 

4 cups gluten free oats
1 cup brown rice flakes (or 1 more cup oats)
1 cup pumpkin seeds (or other nut/seed)
1 cup hemp seeds (or other nut/seed)
1/2 cup shredded coconut
2 Tbsp ground chia seeds or flax seeds
1 1/4 cup apple juice
2 heaping tablespoons melted coconut oil
1 tsp gluten-free vanilla extract (Simply Organic is GF) or vanilla flavoring
1 tsp cardamom
1 tsp cinnamon, 1/2 tsp allspice, or 1-2 Tbsp mesquite flour
1/4 tsp salt
1/4-1/2 tsp stevia liquid, to taste (I used SweetLeaf's English Toffee flavor, yum!) 
1/2-1 cup dried fruit (optional)
any other junk you want to throw in - other seeds, nuts, spices, fruit, cacao nibs, chocolate chunks, etc etc etc... 

Preheat oven to 325º F and lightly oil two large cookie sheets (preferably ones with sides).  Mix together oats, rice flakes, seeds, coconut in a large bowl. Stir together apple juice and chia seed, and let sit 5 minutes.  Then stir in melted coconut oil, chia, vanilla, spices, salt and whisk until smooth and creamy.  Pour over oat mixture and mix until evenly moistened.  Spread onto the prepared cookie sheets. Bake at 325 for 50-60 minutes, stirring every 15 minutes.  Bake until completely dry, crisp, and golden brown.  Remove from oven and let cool completely. Stir in dried fruit (if using), and store in a well-sealed jar or canister. Will stay fresh about 4-6 weeks.

 

Homemade oat milk is delicious with my mesquite chocolate chip oatmeal cookies. 

Cultured Homemade Oat Milk

Yield: 4-6 cups

Soaking the oats before cooking and then culturing the finished milk yields an easily digested, nourishing milk product that is far superior to store-bought milks. During the culturing process, the beneficial lactobacilli in the miso eat away at the carbohydrates, turning them into more easily digested sugars. You will notice that the texture may thin out a bit after culturing; this is totally normal. The culturing process also yields a slightly sweet flavor that is delicious. If you do not want to culture the milk, skip that step and refrigerate milk immediately after blending; it will still be delicious.  If you desire vitamin content, add liquid vitamin D to cooled milk for extra vitamins. Be sure to check the IU quantity of your vitamin D drops to determine the proper amount to add to your milk, depending on your nutritional needs.  Carlson's makes great liquid vitamin D.

1 cup rolled oats
4-6 cups water (use 4 for thick, cream-like milk, use 6 for a thinner milk)
pinch sea salt
1 Tbsp South River Chickpea or Azuki Bean Miso (or soy miso, if you are soy tolerant)
optional: stevia or other natural sweetener to taste, or 1-3 pitted, soaked dates
optional: liquid vitamin D

Soak oats in water for 4-6 hours (this step can be skipped, if desired).  Then place oats and water in a medium saucepan.  Bring to a boil, then cook over low heat for 10-15 minutes, stirring often, until oats are totally soft and mixture has thickened. Place in blender and blend until totally smooth (add soaked dates to blender now, if using).  Transfer to a large bowl and let cool to blood temperature. Remove a small amount of milk and dissolve miso paste in it, then transfer miso-milk mixture back into bowl and stir to mix. Let sit 8-12 hours, then pour through a fine strainer into jars.  Stir in desired quantity of liquid vitamin D, if using. Cover and store in the refrigerator.  

Variation: Real Vanilla Oat Milk

Place 1/2 vanilla bean in the pot with oats and cook as directed. Remove from pot before blending, or for more vanilla flavor, blend with oats.  Culture milk as directed, or not, depending on your preference.  If desired, sweeten with stevia or other natural sweetener, or blend with pitted medjool dates.

 

Hungry? Here's other delicious-looking recipes for granola, muesli, and milk:

 

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Reader Comments (11)

Very creative! I wouldn't have thought to use miso to culture. Much cheaper than non-dairy yogurt!

July 2, 2010 | Unregistered CommenterAlisa

I will definitely be trying this soon! I think I have all the ingredients at home, except for the rice flakes, though I have quinoa flakes. There will definitely be some granola in my weekend!

Ps - hit create post too fast. Thank you again for another great recipe!

These types of flavors and foods are my favorite , thank you for the great recipe and great ideas , I can really use this information , I often "Need " something to eat when I'm out and this will really help me and come in handy. ( I can see myself preparing mine in the jar the night before too, like you do, then I'd have it ready to take with me , awesome idea ) I hope you will have a super time on your trip , I hope you will get really good news and even more helpful information from your LLMD this visit . I will keep you in my prayers as always that your body will feel extra strong and that you will have energy to spare . Good luck, hope you and your friends and family will all have a happy and safe 4th . Thanks so very much for this great post . You are THE BEST and as always you rock :)

July 2, 2010 | Unregistered CommenterKathy

Yum! I hadn't thought of using miso to get a culture going. I definitely will have to try that. What a great idea!

July 4, 2010 | Unregistered CommenterDeanna

Hey Kim! Great post - so many super recipes as well as helpful info - looking forward to making some oat milk. I've been enjoying a drink called horchata these days, which (here in Mexico) is made from ground soaked raw rice and almonds, and flavored with cinnamon, vanilla, and lime zest (and usually sweetened). It's wonderfully refreshing and pretty easy to make.

Hope you're well. Your blog's looking great!

July 13, 2010 | Unregistered CommenterPatty

Hi,
Your recipe for granola is great, it was my first homemade granola ever.
I never thought of using miso to culture milk. Do you think it would work in homemade almond milk?
Thanks

July 16, 2010 | Unregistered Commenternatark

Hi Natark,
I am so glad you enjoyed it! Hooray for homemade granola! Certainly, yes, miso would work for culturing homemade almond milk. I use it for rice milk, oat milk, cashew milk, etc, and it works well. enjoy!

Thanks so much Kim for sharing your great post! That's really an excellent recipe I've ever known. Can't wait longer to make this! So sweet and so great. Cheers

January 5, 2011 | Unregistered CommenterElsa

I've been looking for an Oat Milk recipe and I'd like to try this one. Two questions: The type of oats isn't specified. I usually cook steel cut oats for oat meal, but I'm not sure what will work best for milk. Any suggestions? Also, I have read that one should use unpasteurized miso for this type of recipe. Any clarification on that? Thanks a bunch.

February 2, 2011 | Unregistered CommenterDavid

@David-I used rolled oats in this recipe. However, I would think that steel cut oats would work too - you just may need to add a little more cooking liquid and cook for a longer period of time for the steel cut oats to become very soft, as they take longer to cook than rolled oats. And yes, you want to use unpasteurized miso. I love the miso made by South River Miso - it is always unpasteurized and is full of happy bacteria. Great questions, hope that helped! Please let me know how it works with steel cut oats if you try it.

February 2, 2011 | Registered CommenterKim @ Affairs of Living
Sorry, no comments/questions allowed right now.
Hi reader! My schedule as full-time grad student with two part-time jobs doesn't allow me the time to manage comments. I hope you enjoy what you find and can figure out answers to any questions you may have. xo