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Click to view chele519's profile Legend 363 posts since
Dec 14, 2007

Dec 21, 2007 4:56 PM

Low fat/low sugar granola recipes

I'm having trouble stopping my sugar cravings lately. I make my own yogurt but need to have it sweetened. I'm thinking granola might be better, I might not miss the sugar with the granola flavors in it and it will also fill me up more.

Anyone have any favorite recipes that are both low in sugar and fat? I know the nuts give them fat but I'm thinking of ones that don't have a lot of oil added.

I need to stop the sugar cravings. I don't drink soda except for a treat maybe 1-2 times a month and I don't eat cereals with sugar but the Easter candy calls my name everywhere I go.

Would using applesauce to replace the fat in granola work? I use it for baking but never tried it in this.

http://This message has been edited by chele519 (edited Mar-17-2006).
Click to view CSuzette's profile Legend 290 posts since
Apr 8, 2005
1. Mar 17, 2006 1:06 PM in response to: chele519
Low-Fat/Low Sugar Recipe

Open 1 can albacore tuna

Eat it
Click to view Stevie Ray Lopez's profile Legend 532 posts since
Dec 3, 2007
2. Mar 17, 2006 1:15 PM in response to: chele519
Ok. Everyone.

Ignore the temptation to hijack this thread. The question is about granola. Don't let CSuzette's tactic cause another thread to crumble (hey, I'm weak too... I admit it).
Click to view HSunshine's profile Pro 196 posts since
Sep 15, 2003
3. Mar 17, 2006 1:32 PM in response to: chele519
I don't have the recipe at my fingertips, but I use sugarfree (yes, the fakest of the fake: maple flavor + water + splenda) maple syrup, a little bit of honey, and perhaps 2 T of oil for the liquid ingredients. Bake at 325 for perhaps 10-15 minutes, stirring a few times. The proportions would be something like:
4 c oats
1/2-2/3 c syrup
2 T canola oil
2 T honey
nuts
cinnamon
~2 c of dried fruits/raisins, etc, added after cooking

I don't think applesauce is a good sub, because your granola probably won't crisp up.
Click to view sixfeetsmall3x5's profile Pro 118 posts since
Apr 27, 2005
4. Mar 17, 2006 1:41 PM in response to: chele519
Here is one of my favorite recipes (only 2 Tbsp of oil for a very large batch, and only 1/4 cup brown sugar). (This is from Martha Stewart)

Homemade Granola
3 cups rolled oats
3/4 cup toasted wheat germ
3/4 cup walnuts, coarsely chopped
1/2 cup frozen apple juice concentrate, thawed
1/4 cup packed light-brown sugar
2 tablespoons vegetable oil
1/2 cup dried cherries, raisins, or other dried fruit, halved or chopped if large (optional) (I like raisins in here best myself)

1. Preheat oven to 300°. Lightly coat a 9-by- 13-inch baking pan with cooking spray. Add oats, wheat germ, and walnuts, stirring to combine. Bake until oats are lightly toasted, about 25 minutes, stirring halfway through. Raise oven temperature to 350°.

2. In a liquid measuring cup or small bowl, stir together apple juice, sugar, and oil. Pour over oat mixture; stir to combine. Return to oven, and bake until oats are crisp, about 30 minutes, stirring halfway through.

3. Cool in pan, about 25 minutes (toss with cherries, if desired). Transfer to a container with a tight-fitting lid. Store, covered, at room temperature for up to 1 month.

Make sure you don't overcook the oats...they are VERY easy to burn if you don't pay attention...I do this all the time . We go through a batch or so of this a week and LOVE it! Hope this helps!
Click to view LRock's profile Amateur 21 posts since
Jun 28, 1999
5. Mar 17, 2006 1:45 PM in response to: chele519
What is the oil needed for? Is it to hold everything together or just for crisping? If it IS just to crisp up the granola couldn't you mix everything together (omit the oil) lay it on a cookie sheet and then give it a couple of sprays of Pam?
Click to view sixfeetsmall3x5's profile Pro 118 posts since
Apr 27, 2005
6. Mar 17, 2006 3:27 PM in response to: chele519
I'm actually not sure exactly what the oil does...I have never made it without. I would assume it helps thicken and help everything stick together...since melted apple juice concentrate and sugar is kind of runny. Since it's only 2 Tbsp for a big batch, we don't really give it a thought...but I'd be interested in experiments with other things .
Click to view 100texan's profile Amateur 10 posts since
Nov 28, 2004
7. Mar 17, 2006 3:49 PM in response to: chele519
This is my favorite.
My RD Friend figured out all the stats on it.

HomeMade Low-Fat Granola
Servings: 18 - Calories/Serving: 85.77 ProCF Ratio: 13-69-17

EGG WHITE - 4 large
CANOLA OIL - 1 tbsp
SUGAR, BROWN - packed .5 cup
BAKING POWDER 2 tsp
OATMEAL - 3 cups
CINNAMON, GROUND .5 tsp
NUTMEG, GROUND .5 tsp

Preheat oven to 350 degrees. Spray a 9 X 13 inch pan with non-stick cooking spray and set aside.
In a medium bowl lightly beat the egg whites with a fork and combine them with oil, brown sugar, baking powder and salt. Add the oats and mix well.
Spread the mixture in the prepared pan and bake for approximately 30-40 minutes or until the edges are light browned. Check and mix ingredients at 10 minute intervals while baking. Remove from oven and let rest for 10 minutes to get crunchy.

Other ingredients to consider adding:
Golden raisins, coconut, nuts, sunflower seeds, craisins, sesame seeds, chocolate chips or anything you like.
For a sweeter version of this recipe add 1/4 to 1/2 C honey to egg white mixture or 1 can fat free sweetened condensed milk. To prepare granola bars remove granola from oven about half way through the baking period and cut into bars (3x4) return to oven finish baking, and set out to harden. Makes 12 servings as a bar or 18 - 1oz servings as a snack or topping.
Recipe Nutrient Analysis:

Nutrient Single Serving - Total Recipe (depending what you add to it)
Calories (kcal) 85.77 - 1543.80
Protein (g) 2.95 - 53.04
Carbohydrates (g) 15.17 - 273.07
Fat (g) 1.65 - 29.74
Saturated Fat (g) 0.22 - 3.99
Cholesterol (mg) 0.00 - 0.00
Sodium (mg) 59.58 - 1072.36
Total Dietary Fiber (g) 1.48 - 26.61
Click to view Snowy11's profile Rookie 5 posts since
Dec 14, 2007
8. Mar 17, 2006 6:38 PM in response to: chele519
As a weighlifetr/runner this:

Low-Fat/Low Sugar Recipe
Open 1 can albacore tuna

Eat it

has some merit -ONLY WHEN PRE/POST time regarding the weights. It has nothing to do with granola. I eat granola (from Whole Foods) every day - when I see a good recipe, I'll make my own.