Today I read “Granola (noun) – a breakfast food consisting of rolled oats, brown sugar, nuts, dried fruit, etc., usually served with milk.“ this is not true, at least not complete. Granola is one of the most diversify food that you can find or do. Exactly, you can make granola at home, mixing different cereals – notice that the most common is oat (raw, whole, steel cut, Scottish, rolled) which has hundreds of benefits (e.g. reducing asthma risk in children, adding oats to a gluten-free diet may enhance the nutritional values of the diets, reducing cholesterol and blunting glycemic and insulin response)- with (almost) everything you want: milk, yogurt, fruit, dehydrated fruit, dried fruit, coconut, chocolate, honey, brown sugar… the list goes on and on.
Remember that if you want a healthy granola you should follow this 7 advises:
1. Pay a lot of attention if you have allergies or diabetes (granola contains gluten and may contain sugar).
2. It is important to be healthy (care with sugar and chocolate) and well balanced.
3. It must have more dietary fibers than fats.
4. Swap cornflakes for cereals (wheat bran, oats, flaxseed, rice flakes).
5. If you love granola with chocolate, use dark chocolate. And if you like sweet food, add some brown sugar or honey.
6. It contains high glycemic load, so it is not recommended for daily consumption.
7. It is recommended to pay attention to recommended daily doses to prevent get fat. The RDI will totally depend on what you add to your own granola.
I will provide a recipe that I personally love:
– 3 cups of oats
– ½ cup of sliced sweet almonds or pine nuts
– ½ cup of nuts
– ½ cup of sesame seeds
– ½ cup of Brazil nut or macadamia nuts
– 2 tbsp of honey
– ¼ cup of coconut oil (or olive oil)
– 1 cup of dehydrated fruit (banana and apple)
– table salt
And since we are in February do not forget to add seasonal fruits, it will be delicious and healthier.
1. Chop the big dried fruits (Macadamia nuts, Brazil nuts, and whole sweet almonds), you can use a vegetable chopper.
2. Mix oats with nuts and seeds.
3. Add the coconut oil, the honey (or brown sugar, or stevia) and mix again.
4. Add a pinch of salt so that the granola will not be so sweet.
The whole mixture must be slightly damp by the honey and coconut oil. If you think you have a lot of dry oatmeal in the corners, you can put a little more oil and mix again. Do not add the dried fruit before baking, if not they will be hard.
5. Preheat the oven to 160ºC or 320ºF.
6. Place a sheet of parchment paper on an oven sheet and spread with granola.
7. Put on the oven and wait around 40 minutes or until the granola is golden. Shake a little the baking sheet and check if the granola has a homogeneous color, if not, mix the granola and put inside the oven for some more minutes.
8. As soon as it is ready, remove from the oven and wait until it is cold.
9. Spread with dehydrated fruit, chopped coconut, chocolate or cacao powder.
10. Preserve in a tightly sealed bottle and away from direct light.
Feel free to personalize your recipe and combining it with yogurt, milk, dairy alternatives or as a delicious snack.
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