Rena's Healthy Homemade Granola Recipe: A Crunchy Delight!
Finally a granola recipe without a crazy amount of calories and fat
Community Recipes is a recurring feature where we share your recipes on Jewish Food Hero. If you want to share a recipe in this series, pitch us your at hello@jewishfoodhero.com. This series is all about sharing Kosher recipes. We are creating a positive community around food and sharing.
This is a profoundly challenging period, marked by the tragic terror attacks in Israel on October 7, 2023, and a troubling surge of antisemitism worldwide. While I acknowledge that recipes alone cannot transform the global political landscape toward justice and truth, nor can they single-handedly awaken people to the perils and irrationality of antisemitism, I still firmly believe in the value of food as a means of fostering connection among people. Through the act of reading recipe stories and preparing nourishing dishes for ourselves and our loved ones, we can find moments of pleasure and unity.
I hope that as you read and prepare these heartfelt recipes on Jewish Food Hero, it will feel like kindling a candle of hope, offering a sense of togetherness during these challenging times.
Am Yisrael Chai
Kenden
Tell us about yourself, Rena Cohen
I am a Registered Dietitian born and living in Toronto, Canada.
I was always interested in food and nutrition but had never met a dietitian. After high school, I spent a year learning in seminary in Israel and was still unsure about my career path. I ended up going to University to receive my Bachelor of Science in Psychology. After graduating, I discovered the Food & Nutrition Program and pursued that Bachelor of Applied Science. I completed a clinical internship in a year and took my licensing exam, after which I became a Registered Dietitian and have been practicing now for over 18 years.
I currently work in the Neonatal ICU in one of the local hospitals in Toronto. I also run my own private practice working with children, teens and adults, helping them become more comfortable with food, including all food groups and really understanding what their body needs to support and sustain health. The power of nutrition (and sadly poor nutrition) is tremendous and my clients quickly start to see how much better they feel once they are making more balanced and nutrient dense food choices.
Most of my private clients are looking to lose weight and feel frustrated and defeated by the many diets out there. I work with them and implement my SELF system (self care, easy exercise, letting go and food freedom) to equip them with the skills and understanding to be able to lose weight in the short term, and keep it off long term.
My husband and I have 4 wonderful children, Shayna, Noam, Ezra and Ilan and a 3 year old Cockapoo named Charlie.
What do you do to unwind?
I love creating and testing recipes and just playing around in the kitchen. I also enjoy my daily yoga practice and being outside in the sunshine.
What’s your passion project?
My passion project is my private practice. I have been a dietitian now for over 18 years and when I first started working, I had helped people make nutrition and health changes in their life but then moved into the hospital to work. Over the last 3 ½ years I have been fortunate to be able to come back to my passion which is nutrition, healthy eating and motivating others to love healthy eating almost as much as I do.
How is your connection with Judaism expressed in your life in general, and through your cooking?
Judaism is the core of my life and at the root of my belief systems. The older I get, the more I see how fortunate we are to be guided by our faith and trust in Hashem. Everything He brings into our lives is to teach us something, either about ourselves or those around us. Believing and trusting in that has helped me decrease the resistance and need to control life and others around me.
My cooking is entirely kosher and I also focus on including natural and wholesome ingredients to create tasty and delicious meals that aren’t overly loaded in calories. I stress the importance of the correct macronutrient ratio for meals and snacks, for weight loss and overall health. I’m keen on ensuring optimal intake of the essential nutrients for long term health.
How do you express your values in your home through your kitchen?
I feel my best in my kitchen! It is a place for me to unwind, express my creativity and have fun. So much of our culture centers around food and hosting family and friends that it’s easy to get bogged down by all the responsibilities. The kitchen is a safe place where I can express myself in my element and dance while cooking.
I am also passionate about family meals, especially eating dinner together. The dinner table is a great place to share events from our day and for children to learn eating behaviors and feel comfort around food.
What is the best thing you learned from another person about food and hospitality?
Food brings people together. Especially Jewish people as we connect over cultural dishes. Something that I really notice when being a guest at other peoples’ tables is how important it is to be accepting of others’ preferences and to make them feel comfortable when eating. I treat guests the same as family where food is offered, with no judgment or comments made about how much (or how little) they choose to eat.
Based on your experience working with Jewish women around food, tell us some of the key struggles Jewish women face?
Jewish women face many struggles when it comes to their own eating and also entertaining guests. I don’t know if everyone had the typical Jewish grandmother around while they were growing up, but many women have been conditioned to “take just one more bite” or to not leave the table until their plate has been finished. This has led to a dysregulation with one’s own hunger cues which muddies the ability to eat mindfully.
Jewish women are also faced with a lot of social pressure. There is pressure to entertain and have guests and prepare and serve elaborate dishes and meals every time. At the same time, there is pressure to look a certain way and a lean physique seems to imply a certain status and control over life.
What are your essential tips to help the Jewish community do and feel better with their health and food.
I have so many! Most importantly, I stress the importance of Jewish women prioritizing themselves and their needs so that they can take charge of and either improve or maintain their health. Jewish women are so used to caring for everyone else that their needs get pushed aside, leading to feelings of burnout, low energy and tiredness.
Jewish women must recognize the importance and impact that their food and health choices have, not only on themselves but on their children, family and their future. The more they invest in themselves now, the better they will feel and the more energy they will have to keep up with their children and grandchildren.
I strive to empower women to recognize how important their physical and mental well being are. Once they start to see how much better they look and feel, it becomes even more motivating for them and they start to realize that they can feel better.
The change has to come from within and a realization that they deserve to do what’s best for their needs and what serves them best. Once this happens, it can filter into other parts of their life, as all sorts of things become less of a struggle.
What three food items could you not live without?
Great question! Greek yogurt, peanut butter and chicken. Random I know!
What is your best food tip?
Include all foods that make you feel good and that you enjoy eating. Monitor your portion size and plan for foods that may contain more calories.
What are your 2-3 go-to cookbooks?
The Silver Platter books by Daniella Silver and Norene Gilletz.
I love how simple the recipes are and contain ingredients I have at home. Plus they offer a more modern spin on some traditional recipes.
The Brain Boosting Diet by Norene Gilletz
I love any recipes by Norene and this book in particular has a large variety of traditional recipes made lower calorie and with simple substitutions. I love how she includes the nutrient profile for each recipe as well.
Meal Revolution by Rose Reisman
As a fellow dietitian, we speak the same language when it comes to creating family friendly meals that are nutritious and delicious. I love how she includes the nutrient profile for each recipe as well.
Tell us the story behind your granola recipe
I absolutely love granola! Either to eat on its own or to top greek yogurt and fruit parfait. I have always had a hard time finding one that didn’t give a crazy amount of calories and fat, as most are prepared with nuts and seeds and therefore tend to add a lot of extra fat.
I played around with a few different recipes and combinations, simplifying them to make this version. Of course, you can mix in other add-ins (like shredded coconut, nuts, seeds or dried fruit) but I am telling you that it is perfect just the way it is.
I make this weekly and double the recipe!!
Rena’s Homemade Granola
Prep time: 5 min
Bake Time: 25 min
Yield: 8 servings
Ingredients
3 tbsp coconut oil (or olive oil)
3 tbsp cocoa powder
3 tbsp pure maple syrup
1 tsp vanilla
2 cups quick oats
1 tbsp ground cinnamon
Any other add ins (shredded coconut, slivered almonds, chocolate chips, chia seeds, pumpkin seeds, craisins)
Instructions
Preheat oven to 325
In a microwaveable bowl, mix the oil, cocoa powder, maple syrup and vanilla. Microwave for 45-60 seconds or until able to mix smoothly.
Mix oats and cinnamon into a large bowl.
Pour microwed mixture over top and mix all together. I like to wear gloves and really mix it well!
Spread evenly on a parchment lined baking sheet.
Bake for 25-30 minutes.
Let cool on the tray before putting it away. This will help it crisp up.
Store in an airtight container but it won’t last long!