Pumpkin Granola

Ready to switch up your breakfast to something more seasonal? Heart Healthy Pumpkin Granola is here! This recipe uses real pumpkin, and is lightly sweet, with warming, complementary spices like cinnamon, ginger, and cloves. It's nicely crunchy and chewy, and holds up to milk without getting soggy. It's great by the handful, in a bowl of milk, or layered in a parfait. The sky is the limit with this pumpkin granola! Have I mentioned its yum-factor yet? It tastes like a crisp Fall morning.

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Pumpkin granola is really customizable, too. You can use any nut or seed for any nut or seed, and any dried fruit for any dried fruit in the ingredients. No need to run out to the store for just one thing! Don't have pecans? Use walnuts, or more slivered almonds. Have sliced almonds instead? Use those! No hemp seeds? Use flax. Want to make it totally nut free? Use sunflower seeds, flax seeds, etc., instead of nuts. So many options!

Heart Health Benefits of Pumpkin Granola

We started our pumpkin spice granola with insanely heart healthy oats, and just built up from there. Including foods like this granola regularly in your eating plan can help lower LDL cholesterol, improve blood pressure control, and reduce your risk for cardiovascular disease.

Macronutrients

Our granola version is on par with other granolas calorie-wise, but we take care to make sure those calories are pack with nutrition, instead of unneeded calories from oils and empty added sugar calories.

Pumpkin granola is high in fiber, and a good source of protein and mono- and polyunsaturated fatty acids, thanks to our plant-based ingredients like oats, nuts, and seeds.

Micronutrients and Bioactive Components

Bioactive compounds are substances that have effects within the body that promote good health. Here are some of the most abundant bioactive compounds in pumpkin granola:

• Soluble fiber - (in oats, dates, raisins, and pumpkin) a type of fiber that dissolves in water and can help lower cholesterol and blood sugar (1);
• β-glucan - (in oats) type of soluble fiber in oats and barley known to lower LDL cholesterol (2);
• Avenanthramides - (in oats) group of phenolic compounds with anti inflammatory effects that may offer protection against coronary heart disease (3);
• Alpha-linolenic acid - (in hemp seeds and pepitas) a specific type of omega-3 polyunsaturated fat that may be protective against stroke and other cardiovascular events (4, 5);
• Unsaturated fatty acids (in almonds, pecans, pepitas, hemp seeds, and sesame seeds) monounsaturated and polyunsaturated fats lower LDL cholesterol, especially when used to substitute saturated fat sources (6);
• Magnesium and potassium (in pepitas, almonds, dates, and raisins) minerals that help relax blood vessels, thereby reducing blood pressure, and play an important role in blood sugar control, muscle and nerve function, blood pressure regulation, and heart rhythm regulation (7, 8);
• Polyphenols and flavonoids - (in oats, dates, raisins, cinnamon, and sesame seeds) antioxidants that can reduce oxidative stress and inflammation (9); and
• Cinnamaldehyde - (in cinnamon) flavonoid that gives cinnamon its color and flavor. Cinnamon can help lower blood pressure and LDL cholesterol, and raise HDL cholesterol (10).

Ingredients

Here is what you'll need to make pumpkin granola, along with some applicable substitutions and notes.

• Old fashioned oats - quick cooking oats are too small and will result in a texture-less granola, and steel cut oats won't cook through
• Dates - you shouldn't substitute these, as they provide much needed sweetness
• Raisins - or use another dried fruit like cranberries, blueberries, or apricots (cut into small pieces)
• Pumpkin puree - not pie filling
• Hemp seeds - can be substituted with any of the other nuts or seeds you like
• Sesame seeds - can be substituted with any of the other nuts or seeds you like
• Pecans - can be substituted with any of the other nuts or seeds you like
• Slivered almonds - can be substituted with any of the other nuts or seeds you like
• Pepitas - can be substituted with any of the other nuts or seeds you like
• Lemon juice
• Vanilla extract
• Pumpkin pie spice
• Cinnamon

See recipe card for quantities.

Instructions

Making homemade granola sounds daunting, but it's really easy! Here's how.

1. Step 1: Add all the ingredients to a mixing bowl.

2. Step 2: Mix well so everything is well incorporated.

Variations

Granola has infinite variations. Here are some you might like:

• Gluten free granola - make sure to use certified gluten free oats, or substitute with puffed rice
• Nut free granola - make it nut free by substituting the nuts with additional seeds, like more pepitas, sunflower seeds, flaxseeds, or even extra oats

Try this Apple Cinnamon Granola version, also perfect for fall!

Equipment

Just a cutting board and knife, measuring cups and spoons, and a lined baking are needed for this recipe!

Storage

Homemade granola can be stored for up to a week in an airtight container on the counter, or up to a month in the refrigerator.

Food safety

These are important safety tips for homemade granola:

• Wash hands before beginning, whenever they are soiled, and after touching face, hair, pets, etc.
• Never leave cooking food unattended
• Keep your face back when opening the oven to avoid hot air burns
• Always remove items from the oven with appropriate pot holders or mitts to avoid burns

See more guidelines at USDA.gov.