Although my eating style has changed a fair amount over the years (omnivore, vegetarian, vegan, vegetarian again, and now pescatarian), I’ve consistently strived to live by one healthy eating principle: eating by color.

Consuming a variety of colors not only guarantees that you have an eye-catching plate (a very important feat, indeed!) but also that your diet includes a variety of nutrients and phytochemicals.

So when I set out to make a batch of granola this afternoon, I aimed to fit in as many colors—and hence as many nutrients—as possible.

Red fruits and vegetables such as cranberries contain the antioxidants lycopene  which may help reduce some forms of cancer.

Orange/yellow fruits and vegetables such as apricots contain carotenoids that can reduce risk of heart disease and enhance immune function.

Green fruits and vegetables contain chlorophyll and lutein, which support eye health. (I didn’t include any green fruits or vegetables in my granola…my love of broccoli only goes so far!).

Blue/purple fruits and vegetables such as blueberries contain anthocyanins, another powerful class of antioxidants.

As an ode to both my love of colorful food and colorful musicals, I present you with my Technicolor Dream Granola.

Technicolor Dream Granola

Ingredients

• 2 cups old-fashioned rolled oats
• 30 grams (1/4 cup) pepitas
• 30 grams (1/4 cup) almonds, chopped
• 40 grams (1/4 cup) dried apricots, chopped
• 40 grams (1/3 cup) dried cranberries
• 40 grams (1/4 cup) dried blueberries
• 20 grams (1/4 cup) unsweetened coconut flakes
• 1 tsp. ground cinnamon
• 1/2 tsp. ground ginger
• 2 tablespoons pure maple syrup
• 2 tablespoons canola oil

Method

1. Pre-heat oven to 300*F.

2. Combine oats, pepitas, almonds, dried fruit, coconut, cinnamon, and ginger, in a large bowl.

3. In a small bowl combine maple syrup and canola oil and pour over dry mixture until all ingredients are well-coated.

4. Spread the granola on a non-stick baking sheet and bake for 15 minutes. Stir granola and bake for another 15-20 minutes until slightly golden. Be sure not to over-bake, as the coconut may burn.

5. Allow to cool and serve.

Nutrition per 1/3 cup (35g) serving: 173 Calories, 7.2g fat, 6mg sodium, 3g fiber, 3.5g protein

Filed under: Recipe