{"id":3653,"date":"2019-04-24T14:26:19","date_gmt":"2019-04-24T14:26:19","guid":{"rendered":"http:\/\/drewfrederic.com\/?p=3653"},"modified":"2023-03-30T02:47:16","modified_gmt":"2023-03-30T02:47:16","slug":"up-river-granola","status":"publish","type":"post","link":"https:\/\/drewfrederic.com\/?p=3653","title":{"rendered":"Up River Granola"},"content":{"rendered":"
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I have finally created a granola recipe that makes my tummy and brain happy. \u00a0I have not had much luck creating some granola that had me go “WOW, damn, this is better than sex” and now I have!!! \u00a0High protein too!!<\/p>\n

Rolled oats — 4 cups
Dried cherries
Hemp seeds
Almonds – whole or sliced
Pecans – whole or chopped
Cashews – unsalted
Pumpkin seeds — unsalted
Sunflower seeds — unsalted
Coconut flakes – unsweetened
Carob chips
Maple Syrup – local – about 1\/2 cup
Coconut oil – about 1\/4 cup
Peanut butter – about 1\/4 to 1\/2 cup
Brown sugar – a wee bit, like 1\/3 cup
Cinnamon – a good good gooooood shake<\/p>\n

350 degree oven<\/p>\n

I only measured my oats and I used 4 cups. Mix in all dry ingredients according to your taste buds in a large bowl. \u00a0After I measure the oats, I just pour the other dry ingredients (except coconut) in by hand (including the dried cherries) and dump into the bowl and I do this until I feel I have enough and it looks pretty. \u00a0Shake on a good amount of cinnamon and stir the dry ingredients well.<\/p>\n

In a small pot add oil, maple syrup, peanut butter, and brown sugar and heat enough to melt peanut butter. \u00a0Medium heat is fine for about 5 minutes or so. \u00a0Stir!!<\/p>\n

Line a large pan (with a lip) with parchment paper. Oven should be preheated by this point.<\/p>\n

Pour liquid over dry ingredients and mix well.\u00a0 I use my hands (greased with oil).<\/p>\n

Carefully pour into the pan and press it down gently so it’s nice and firm.<\/p>\n

Bake for 30 minutes or until edges get nice and crispy. You have to trust your oven and not peek. 30 minutes is perfect. Place pan on a rack on your counter and sprinkle with coconut flakes. Let the granola cool down completely and then add carob\/chocolate chips if you desire. Then, break off into chunks and store the “Up River Granola” however you desire. \u00a0I used Tupperware and\/or plastic bags. The granola must be completely cooled before sealing!! Enjoy<\/p>\n

This is loaded with good healthy fats and protein and a wee bit of sweet tooth sugar!!!<\/p>\n

Cheers, Drew Frederic<\/p>","protected":false},"excerpt":{"rendered":"

I have finally created a granola recipe that makes my tummy and brain happy. \u00a0I have not had much luck creating some granola that had me go “WOW, damn, this is better than sex” and now I have!!! \u00a0High protein too!! Rolled oats — 4 cupsDried cherriesHemp seedsAlmonds – whole or slicedPecans – whole orContinue reading “Up River Granola”<\/span><\/a><\/p>\n","protected":false},"author":65103359,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"gallery","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","advanced_seo_description":"Protein Granola","jetpack_seo_html_title":"","jetpack_seo_noindex":false,"jetpack_seo_schema_type":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"{title}\n\n{excerpt}\n\n{url}","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"_wpas_customize_per_network":false,"jetpack_post_was_ever_published":false},"categories":[2832],"tags":[225871,26251,669514189,5189,586,435617,870774,490139,2608280,9715,8845],"class_list":["post-3653","post","type-post","status-publish","format-gallery","hentry","category-recipes","tag-chef","tag-cook","tag-drew-frederic-recipes","tag-fitness","tag-food","tag-granola","tag-healthy-fats","tag-healthy-foods","tag-hemp-seeds","tag-protein","tag-recipe","post_format-post-format-gallery","entry"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p6puAb-WV","amp_enabled":true,"_links":{"self":[{"href":"https:\/\/drewfrederic.com\/index.php?rest_route=\/wp\/v2\/posts\/3653","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/drewfrederic.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/drewfrederic.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/drewfrederic.com\/index.php?rest_route=\/wp\/v2\/users\/65103359"}],"replies":[{"embeddable":true,"href":"https:\/\/drewfrederic.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3653"}],"version-history":[{"count":8,"href":"https:\/\/drewfrederic.com\/index.php?rest_route=\/wp\/v2\/posts\/3653\/revisions"}],"predecessor-version":[{"id":9878,"href":"https:\/\/drewfrederic.com\/index.php?rest_route=\/wp\/v2\/posts\/3653\/revisions\/9878"}],"wp:attachment":[{"href":"https:\/\/drewfrederic.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3653"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/drewfrederic.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3653"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/drewfrederic.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3653"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}