¼ cup agave nectar

¼ cup pure maple syrup

3 tablespoons blackstrap molasses

2 tablespoons coconut oil

1 inch piece of ginger, peeled and grated

3 cups Kashi® 7 Whole Grain Puffs Cereal

3 cups rolled oats

2 cups puffed millet

½ shelled hemp seeds

2 teaspoons powdered ginger

1 teaspoon ground cinnamon

2 egg whites

½ cup crystalized ginger, finely chopped

Amount: ½ cup

Calories: 210

Fat (g): 6

Sat. Fat (g): 2

Carb (g): 37

Fiber (g): 2

Protein (g): 5


USOPC Sports Nutrition

Download/Print Recipe

  • Preheat oven to 275 degrees and line two baking sheets with parchment paper.
  • Heat the wet ingredients in the microwave or on the stove for about 1-2 minutes.
  • Combine the wet and dry ingredients thoroughly in a mixing bowl.
  • Divide the mixture between the baking sheets.
  • Bake for 45 minutes, mixing the granola halfway through.
  • Remove trays and allow them to cool fully, then transfer to an airtight container.

Leave a ½ cup measure in the container to keep track of portion size.
If you eat an orange with your granola, you will absorb more iron.

There are many reasons this meal is excellent for supporting athletic performance. Ginger is an anti-inflammatory spice that can help decrease muscle soreness after exercise and decrease joint pain. The combination of the different grains adds a complex source of B vitamins and fiber for sustained energy and fullness. Blackstrap molasses, besides just adding sweetness, is a good source of iron, which is essential for adequate oxygen in your blood. Trendy coconut oil offers up medium-chain triglycerides that provide an easy to use and long-lasting energy source for training. And hemp seeds offer the balance of complete protein and omega-3 fatty acids- another anti-inflammatory food.