When I signed up for the Unprocessed Challenge this October, a few friends chuckled. “You don’t eat processed foods,” they said. For the most part that’s true—I work in holistic healthcare and prioritize whole foods—but there are a few convenient items that occasionally sneak in: cereal, crackers, mayonnaise and other condiments, and energy bars. Even people who shop locally, cook from scratch, and hit the farmer’s market sometimes reach for packaged shortcuts.
There are easy, lower-processed alternatives that take little time: homemade trail mix instead of energy bars; crostini—slices of bread brushed with olive oil and baked until crisp—rather than packaged crackers; a quick aioli made with a handheld blender as a substitute for commercial mayonnaise; or a warm bowl of oatmeal instead of boxed cereal for breakfast.
Another important reason to minimize boxed and processed foods is to reduce exposure to genetically modified (GM) ingredients. After researching the topic I try to avoid GM foods when possible. Evidence suggests GM ingredients can alter gut flora and carry a higher risk of allergic reactions. If you want to avoid GM ingredients in packaged foods, certified organic is the reliable option. For more detailed information, organizations such as the Institute for Responsible Technology provide extensive resources and shopping guides.
On rushed or sleepy mornings, you don’t have to surrender to packaged breakfast foods. Bake a batch of homemade granola and you’ll have a ready-to-eat, wholesome option on hand. Inspired by Vanessa Barrington’s book D.I.Y. Delicious, I developed my favorite omega-3 granola that yields about two quarts—one to enjoy now and one to freeze for later.
Making granola at home lets you control every ingredient and tailor the recipe to your tastes and dietary needs. If you need extra motivation, check out posts about the benefits of doing things yourself—there are plenty of reasons to DIY your pantry staples.
Mostly Local Granola
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Ingredients
- 1/2 cup melted pastured butter, (such as Straus or Kerrygold), or melted coconut oil, or a combination
- 1 tablespoon cinnamon
- 1/4 teaspoon freshly grated nutmeg
- Zest of 1 orange
- 4 cups rolled oats
- 1 cup organic coconut flakes, optional
- 1 cup coarsely chopped walnuts
- 1 cup coarsely ground or chopped almonds
- 1/3 cup raw local honey
- 1 cup unsweetened dried cherries, or raisins, chopped dried apricots, or a combination
Instructions
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Mix everything except the honey and dried fruit thoroughly in a large bowl. Spread the mixture in a thin, even layer on a large baking sheet and bake at 350°F until evenly browned, about 20–25 minutes.
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Stir once or twice while baking and watch the coconut flakes closely so they don’t burn. Remove the tray from the oven and drizzle the honey over the warm granola, stirring to coat evenly.
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Once the granola has cooled, return it to a large bowl and stir in the dried fruit. Pack into Mason jars with tight lids and store in the refrigerator or freezer to protect the oils until you’re ready to serve.
Notes
Nutrition
Carbohydrates: 34g,
Protein: 8g,
Fat: 26g
Saturated Fat: 10g, Cholesterol: 20mg, Sodium: 72mg, Potassium: 293mg, Fiber: 6g, Sugar: 10g, Vitamin A: 245 IU, Vitamin C: 1.1mg, Calcium: 67mg, Iron: 2.3mg
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A note from Andrew: The views on genetically modified foods in this post reflect Nishanga’s perspective. I don’t necessarily disagree, but I recognize there are pros and cons on this topic. If you have an informed viewpoint, please share it in the comments and keep the discussion civil—rude or inflammatory remarks will be removed.