Tag Archives: sunflower seeds

save $ make your own granola

26 Apr

photo-27While those store bought granolas can be quite tasty, they may contain higher amounts of sugar than necessary.

All the more reason to make your own! Not only will you save money, but you can also tailor it to your liking, while controlling the amounts of sweetness you add in.

Here’s a simple granola recipe that is nut-free, and can be gluten free if you use gluten free oats!

Serves 8-10 – Prep time 5 minutes – Total time 25 minutes


  • 2 cups oats
  • .5 cups pepitas
  • .5 cups sunflower seeds
  • 1 tbsp maple syrup
  • 2 tbsp honey
  • 2 tbsp canola oil
  • 1 tbsp vanilla
  • handful raisins


1. Combine dry ingredients: Preheat your oven to 375F. Add in oats and seeds into a big bowl.

2. Add in wet ingredients: Pour in maple syrup, honey, canola oil and vanilla. Mix well.

3. Prep and cook: In a large baking sheet, add mixed granola and spread evenly. Place in oven and let cook for 10 minutes. Stir the granola around in the sheet pan to get it cooking on all sides, then cook for another 10 minutes until light brown. Remove from the oven, let cool.

Add in your raisins, then store in a glass container. Pairs well with yogurt, smoothies, breakfast sweet potatoes, or all by itself for a delicious and nutritious snack that surpasses the coolness (and cost) of the store bought kinds.

easy green salad with goodies

23 Jan

photoNeed some veggie inspiration?

Here’s an easy green salad recipe which will help inspire your daily veggie intake.

Take this recipe with a grain of salt since we used what we had on hand. Feel free to use the ingredients available to you (don’t go to the store just to buy blue cheese).

Makes 1 serving



  • 1.5 cups of pre-washed mixed greens
  • 1 medium carrot
  • 1 thin slice of red onion
  • 2 small mushrooms
  • 2-4 small slices of blue cheese
  • 3-4 cracked olives
  • Sprinkle of sunflower seeds


  • 1 tablespoon olive oil
  • 1/2 tablespoon balsamic vinegar
  • quarter size dollop of dijon mustard
  • dime size scoop of honey


Prepare your salad:

Place pre-washed greens on your plate. Pull out your favorite cutting board and knife. Take out a carrot, rinse and cut into matchsticks. Slice a thin circle of red onion, cut in half and slice into bite sized pieces. Cut mushrooms in thin slices, then cut slices of cheese, add cracked olives, and finish with a sprinkle of sunflower seeds.

Prepare your vinaigrette:

Add oil, vinegar, mustard and honey into a small cup. Either shake with a lid, or whisk with a fork until emulsified. Pour vinaigrette over your salad in a circular motion, and you have yourself a delicious salad featuring all sorts of nutritional powerhouses. Your taste buds, and body will thank you!

Homemade granola – super easy, fun after school snack!

7 Jan

It’s the New Year and we are back in full swing with our after school cooking classes. This week, homemade granola bars!

Students toasted oats and sunflower, pumpkin and sesame seeds. They chopped dates and discovered how sticky they are (a wonderful quality in this case)! They measured and mixed in butter, brown rice syrup, maple syrup and wheat germ and currants, and pressed it all into pans. With the granola pressed into pans, we asked the students what they thought the next and final step was. All guessed it was time to put the pans in the oven – no one guessed they were headed to the freezer!

You can put such good things together and call it a granola bar. Nuts, coconut, chia seeds, gogi berries, flax meal, apricots, figs, raisins, etc.
Here’s the recipe we used in class you can use as a base for your inspirations:


  • 2.5cups rolled oats
  • 1 cups dates
  • ¼  raw sunflower seeds
  • ¼ sesame seeds
  • ¼ pumpkin seeds
  • 4 tablespoons butter
  • 1/4 cup wheat germ
  • 1/8 cup brown rice syrup
  • 1/8 cup maple syrup
  • 1  cup dried cherries/cranberries or raisins
  • a few pinches of cinnamon and allspice


1. Chop the dates as finely as possible, and put aside.

2. Measure out the oats, sunflower seeds, and pumpkin seeds into a pan. Place the pan over low-medium heat on the stove.

3. Stir the mixture constantly for 5-7 minutes, then add the sesame seeds. Continue to toast for another 5 minutes, or until aromatic. Set aside.

4. Melt the butter, and add the chopped dates, rice syrup, maple syrup and cinnamon in a pan over low-medium heat.

5. Add wheat germ to oat mixture, then combine the oat mixture into the pan, and simmer for 1 minute.  Add raisins.

6. Flatten the granola onto a cookie sheet, using wax paper to press the mixture down so that it doesn’t stick to you.

7. Place the granola into the freezer, and let it cool. 10 minutes will usually do.  Once it has cooled, cut the granola into squares and enjoy!