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Granola provides protein and important micronutrients like iron, vitamin D, folate, and zinc. Serving sizes vary from 1/4 cup to a full cup depending on the type and brand you choose. Instead, the first few ingredients should be whole foods, such as oats, nuts, seeds, and dried fruit. 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. Granola: a crunchy, chunky breakfast cereal (a bit like muesli) typically made from oats, nuts, seeds and dried fruit and served with Greek yoghurt and berries. You know the one.
Improve blood pressure. High-fiber ingredients like oats and flax seeds have been shown to help reduce blood pressure ( 8, 9). Lastly, let the granola cool completely before breaking it up. I’ve even left it on the pan overnight, covered. 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). Orange and Almond Granola: This recipe includes orange zest (2 teaspoons), whole almonds and golden raisins.
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The morning staple has been pretty demonised over the years, with some studies citing high sugar and calorie levels as reasons to swerve it altogether. 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. 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.
Although there’s little scientific research on granola itself, common ingredients, including oats, flax seeds, chia seeds, and almonds, are linked to numerous health benefits. Filling and high in fiber Bake until lightly golden, about 21 to 24 minutes, stirring halfway (for extra-clumpy granola, press the stirred granola down with your spatula to create a more even layer). The granola will further crisp up as it cools. Dried fruit lends some extra sweetness, chewy texture and irresistible fruity flavor. I used dried cranberries for this batch. I also love tart dried cherries, raisins and chopped dried apricots. Optional Mix-Ins I added cinnamon to this batch for some subtle warming spice. Ground ginger (use half as much) and pumpkin spice blends are other options. Dried Fruit 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.Isla recommends aiming to make a meal that leaves you feeling satiated (comfortably full) and satisfied (hits the spot). 'Add in some different nutrients, but also textures or flavours to create a satisfying breakfast. I like creamy Greek yoghurt for calcium and protein, and frozen berries or bananas.'
By the way, you can preserve that freshly baked flavor by storing this granola in the freezer. Just let it warm to room temperature for a few minutes, and enjoy.
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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: Now, its time to add in the melted coconut oil, maple syrup and/or honey and vanilla extract. Mix very well, until every oat and nut is lightly coated. Oil helps make this granola crisp and irresistible. I prefer unrefined coconut oil, which is delicious (you can barely taste the coconut, if at all) and produces the perfect texture. As such, watch out for ingredients like chocolate chips, honey, and dried fruit with added sugar. Summary
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