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Provide many antioxidants. Ingredients such as coconut, chia seeds, and Brazil nuts are good sources of inflammation-fighting antioxidants like gallic acid, quercetin, selenium, and vitamin E ( 15, 16, 17).
High-fiber foods, like the oats and whole grains found in granola, fill you up and keep you feeling fuller longer. Dietary studies have found eating a high-fiber diet can help you lose weight. Eating too much sugar may increase your risk of many conditions, such as type 2 diabetes, obesity, heart disease, cavities, and even some types of cancer ( 20, 21, 22, 23, 24). Fats like vegetable oil, coconut oil, and nut butters are often included to help bind the ingredients, add flavor, and aid in the toasting process.
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Dried fruit and nuts also contain antioxidants, like vitamin E, which can lower inflammation in the body. Antioxidants prevent cell damage that can cause serious diseases such as cancer. Look for brands with more grains, oats, seeds, and dried fruit, and avoid granola with added sweeteners or honey. Alternatively, you could make your own granola! Portion control is also important to avoid consuming excess calories. It may be helpful to measure out one or two servings first, so you don’t overeat. How to Prepare Granola I used pecans and pepitas (green pumpkin seeds) to make this batch. Other options include walnuts, which are rich in Omega-3s, whole or slivered almonds, cashews, peanuts, pistachios, macadamia nuts and sunflower seeds. Unrefined Oil
Bake until lightly golden, about 18 to 22 minutes, stirring halfway through. Make sure you do not burn your granola, it will further crisp up as it cools outside the oven! You may also want to look for varieties high in protein and fiber. Aim for at least 3–5 grams of fiber per serving ( 25). Now that you have my base recipe, you can play around with the mix-ins and spices to make it your favorite granola. Certain foods, like flaxseeds, fruits, and whole grains, have been shown to reduce hypertension (high blood pressure). Making diet and lifestyle changes like eating a diet rich in whole grains and vegetables may reduce the amount of medication you need to take.If you’d like to add unsweetened coconut flakes, you can add it halfway through baking for perfectly toasted results (see recipe note). Cranberry Orange Granola: This recipe is quite similar to this one, but a little sweeter and full of vibrant orange flavor. However, these can supply excess calories. Eating more than the specified portion may lead to unwanted weight gain, increasing your risk of obesity and metabolic disease ( 18). I love using real maple syrup in my granola. Honey works great, too. As a bonus, these natural sweeteners infuse your granola extra-delicious flavor that sugar would not. Salt and Spice
What’s more, you should carefully consider serving sizes, which vary from 2 tablespoons (12.5 grams) to 2/3 cup (67 grams). Particularly small serving sizes can be misleading, as you’re likely to consume more than that amount. This granola contains oat grain fibre that contributes to an increase in faecal bulk. Enjoy as part of a varied, balanced diet & healthy lifestyle. Delicious Diversity 12 Plant-Based Foods Made with 12 of your 30 weekly diverse plant-based foods. Almonds & Cashews & Brown Rice & Carrot & Chicory Root & Dates & Linseeds & Olive Oil & Pumpkin Seeds & Quinoa & Sunflower Seeds & Wholegrain Oats. Next, pour the granola onto your lined baking sheet and use a large spoon to spread it in an even layer. This recipe is my favorite, go-to granola recipe. Over the years, I’ve played around with it to create a bunch of fun variations. Here they are for inspiration:Other whole grains found in granola types, like quinoa or teff, contain important amino acids and protein. One of the best things about this simple homemade granola is the fact that you can make a huge batch over the weekend and enjoy it all week. It is the perfect healthy meal-prep recipe for people rushed in the mornings! Plus, this healthy granola is super customizable; use any type of nuts and easily double the recipe. Your kids and family will love it! As such, watch out for ingredients like chocolate chips, honey, and dried fruit with added sugar. Summary
Some granolas have nearly 4 teaspoons (17 grams) of sugar in a single serving. Because it’s common to eat more than the standard serving size, you could be getting a substantial amount of sugar in just one bowl. Additionally, high-fiber foods like oats, nuts, and seeds slow down the emptying of your stomach and increase digestion time, which can help you feel fuller for longer — and may aid appetite control ( 6, 7) Other potential health benefits You can use extra-virgin olive oil instead, if you’d like your granola to be a little more on the savory side. If you’re watching your saturated fat intake, olive oil is a better choice! Natural Sweetener Improve gut health. Granola has been found to increase levels of healthy gut bacteria, compared with refined breakfast cereals ( 11).Please let me know how this recipe turns out for you in the comments! I love hearing from you and hope this granola recipe becomes your new favorite.
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