Tuesday, May 15, 2012

Granola Cups and a Hemp Giveaway


Featured Ingredient: Hemp Hearts














As someone who enjoys mung beans and growing his own sprouts, I could forgive people if they thought I was a little granola. In fact, I love granola. Both as a cereal or as a bar. So imagine how happy I was when I figured out how to use the trusty muffin tray to whip up a batch of granola rounds such as these that were featured in a recent issue of Alive magazine.














I like to think of these granola cups as a progression of the concept. After all, how can you go wrong with placing yogurt in a bed of granola? Stirring in your own vanilla is much healthier than turning to the sugar laden vanilla yogurts in the grocery store. The great thing about muffin tin granola cups and granola rounds is that you can pump them full of all sorts of healthy stuff like almonds, spices, dried fruit and hemp hearts. Indeed, nutritionally charged hemp hearts (a.k.a. hemp seeds) are a smart  addition to any granola recipe.

So guess what? It’s time for another giveaway. The kind folks over at Manitoba Harvest, producers of all things hemp food and overall a really awesome, forward-thinking company, would like to award a Muffin Tin Mania reader with a bag of their sustainably grown hemp hearts. If you haven’t tried them before, they have a really addicting nutty taste and can gussy up yogurt, oatmeal, salads and smoothies.  













But of course, free hemp hearts should be earned. So the person who leaves a comment on this blog post that best outlines three things that make hemp hearts a nutritious addition to ones diet will be awarded with a bag of this goodness delivered to their front door. 

This contest is open to both Canadian and U.S. residents. I’ll announce the winner on Friday.

Granola Cups with Vanilla Scented Yogurt

















1 1/4 cups quick-cook rolled oats (not instant)
1/3 cup wheat germ
1/2 cup chopped almonds
1/3 cup hemp hearts
1/2 cup dried cranberries
1/2 cup chopped dried apricots
1 teaspoon lemon zest
3/4 teaspoon cinnamon
1/4 teaspoon allspice
1/2 teaspoon salt
1 large egg
1/2 cup honey or brown rice syrup
1/4 cup melted coconut oil or other oil of choice
1 cup plain yogurt
2 teaspoons vanilla extract

Preheat oven to 350 degrees F. In a large bowl, stir together oats, wheat germ, almonds, hemp seeds, cranberries, apricots, lemon zest, cinnamon, allspice, and salt. In a separate bowl, lightly beat egg and stir in honey and oil. Add wet ingredients to dry and mix until everything is moist.

Divide mixture among 12 medium sized greased muffin cups. Using your fingers press into the center of each muffin cup and then work your way around the edges to form a granola bowl. It really helps to keep your fingers wet during this process.

Bake for 20 minutes, or until the edges begin to brown. Let cool several minutes before unmolding.

In a bowl, stir together yogurt and vanilla extract. When ready to serve, add some yogurt to granola bowls and, if desired, top with fruit like raspberries. Make sure not to add the yogurt too long before serving or the granola cups will become somewhat soggy.

Thanks for all the wonderful feedback regarding the hemp seeds and this recipe. I'm going to declare Susan S the winner as she was the first to bring up GLA which is a little known healthy fat that is in very few foods. Plus, she mentioned that hemp is a vegetarian source of complete protein. Way to go Susan! You can use the Contact tab up above to send me your shipping address for a free bag of hemp goodness.

12 comments:

  1. I visited their website because I've never heard of Hemp Hearts before. They sound super healthy: high in omega-3's and omega-6's, a good source of vegan protein, and all-natural with no additives or preservatives. Sounds awesome, I'd love to try this!

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  2. oooh, lets see.
    1. Hemp hearts would be a nutritious addition to my diet because I've never had them before and variety is always good! (at least not on their own and in whole form)
    2. Hemp hearts could help keep me satisfied and energized for more of the day so I wouldn't have to snack all the time.
    3. I like to bake for other people and hemp hearts would make a great, healthy addition to my muffins, breads and cookies.

    Great recipe! Granola is so much easier to deal with in muffin cups than as bars that you have to cut out!

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  3. Hemp has protein and contains all 10 essential amino acids, and is easy to digest.
    Hemp is a source of good fats Omega-3 and Omega-6, including GLA, which helps maintain heart health, healthy cholesterol, and blood pressure levels, and aid hormonal balance. The essential fatty acids in hemp are both short and long chain making for a broader spectrum and working together to ensure your body has an effective metabolism.
    Hemp has nutrients chlorophyll, Vitamin E, B Vitamins, Folic Acid (for women who are trying, or may become pregnant), phosphorus, potassium, magnesium, and calcium,which are involved in energy metabolism, protein and bone synthesis.

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  4. Love this! I'd probably use greek yogurt inside :)

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  5. Such a sute and simple idea...love it!

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  6. Your recipe looks awesome!! I will make these for the bf's next study group :)

    Hemp Hearts are wonderful for sooooo many reasons, but mostly I got my family eating them due to their ability to reduce inflammation and increase blood circulation. Which is great for my father and grandfather who both have out-of-control blood pressure. Because they are low in sugars and carbohydrates I also gave a bag to my grandmother who struggles with diabetes and obesity.
    Hemp hearts are one of nature's superfoods and if I were to get a bag, I would love to test their ability to help with chronic digestive problems. Since the doctors are currently unsure of a celiac diagnoses, this would be a great product to keep stocked in my cubbard!

    Thanks again for the awesome recipe!

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  7. What a great idea! I'd love to try out hemp hearts -- I'd get the benefit of increased blood circulation and decreased inflammation to help me continue to manage my high blood pressure without medication (a low-sodium diet helps, too!) Plus, since I'm diabetic and currently following a low carb protocol, the fact that hemp seeds are a complete protein would be an excellent way for me to continue to follow "meatless mondays" again -- it's been a little tough lately, since getting plenty of protein without plenty of carbs is difficult. (don't worry, I do eat carbs, but only from vegetables and nuts, if i can help it, plus whatever occurs naturally in meats and dairy products.) Finally, I'd be happy to have a chance to experiment and add more variety to my diet -- like many people, i find it easy to get into a rut, which isn't exactly healthy, even when eating healthy foods. I like that I'd get to try out a lot of new recipes! (An added bonus is the sustainability of the crop! Score!)

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  8. Hemp hearts are a good source of protein, iron and omega fatty acids. I'm going to make this recipe ASAP! Thanks for the great giveaway!

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  9. Thanks for all the wonderful feedback regarding the hemp seeds and this recipe. I'm going to declare Susan S the winner as she was the first to bring up GLA which is a little known healthy fat that is in very few foods. Plus, she mentioned that hemp is a vegetarian source of complete protein. Way to go Susan! You can use the Contact tab up above to send me your shipping address for a free bag of hemp goodness.

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  10. I would personally turn the muffin tin upside down and press the mixture onto the outside of the muffin shape, which would yield larger "cups."

    Just an idea.

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  11. Oh This is good and Yummy, I have this with Quinoaflakes maket.

    cu from Germany

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I love hearing from readers, so let me know what is on your mind.