Granola and Berry Bowl

Start to Finish: 50 minutes (5 minutes preparation, 25 minutes baking, 20 minutes cooling)

Servings: 5 (serving size is ½ cup granola with fruit)

This homemade granola pairs oats and pumpkin seeds, both sources of nonheme iron, with fresh strawberries whose vitamin C helps the body absorb that iron. Choosing a balanced diet with nutrient-dense foods is also one part of supporting long-term heart health with hemophilia.

Ingredients

For the granola

• 2 cups old-fashioned rolled oats (certified gluten-free, if needed)
• ½ cup raw pumpkin seeds
• 2 tablespoons raw sunflower seeds
• 2 tablespoons pure maple syrup
• 1 tablespoon extra-virgin olive oil
• ½ teaspoon pure vanilla extract
• ¼ teaspoon fine sea salt
• ¼ teaspoon ground cinnamon (single-ingredient)

To serve (per bowl)

• ½ cup prepared granola
• ½ cup fresh strawberries, hulled and sliced
• ¼ cup fresh blueberries, rinsed
• 1 teaspoon fresh lemon juice (drizzled over fruit)

Instructions

1. Preheat your oven to 325 F and line a large, rimmed baking sheet with parchment paper.
2. In a large mixing bowl, combine the rolled oats, raw pumpkin seeds, and raw sunflower seeds. Stir together briefly.
3. In a small separate bowl, whisk together the pure maple syrup, extra-virgin olive oil, pure vanilla extract, fine sea salt, and ground cinnamon until fully blended.
4. Pour the liquid mixture over the oat and seed mixture in the large bowl. Using a rubber spatula, stir and fold everything together thoroughly, making sure every oat and seed is coated in the maple syrup and oil mixture.
5. Transfer the coated granola mixture to the prepared baking sheet and spread it into an even, compact layer using the back of the spatula. Pressing it into a relatively dense, even layer (rather than a loose scattered one) encourages the granola to form clusters as it bakes.
6. Place the baking sheet on the center rack of the preheated oven and bake for 22 to 25 minutes, rotating the pan once at the halfway point for even browning. Watch the granola carefully in the final 5 minutes, as the natural sugars can cause it to go from golden to overbrowned quickly.
7. The granola is done when it is deep golden and fragrant. Remove from the oven — it will still feel slightly soft while warm but will crisp up as it cools.
8. Allow the granola to cool completely on the baking sheet without stirring, at least 20 minutes. Cooling undisturbed allows clusters to form and harden.
9. Once fully cooled, break the granola into pieces and store in an airtight container at room temperature for up to 2 weeks.
10. To assemble each bowl, measure ½ cup of the prepared granola into a bowl.
11. Top with the sliced strawberries and blueberries.
12. Drizzle 1 teaspoon of fresh lemon juice over the fruit.
13. Serve immediately.

Nutritional information (per serving): Calories: 300 | Protein: 9 grams | Carbohydrates: 43 grams | Fiber: 7 grams | Fat: 11 grams | Sodium: 130 milligrams

Suitable for: Dairy-free diet, egg-free diet, gluten-free diet (when using certified gluten-free oats), hemophilia-supportive diet, low-sodium diet, vegan diet, vegetarian diet

References

1. Iron — National Institutes of Health Office of Dietary Supplements

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