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). Additionally, the U.S. Department of Agriculture (USDA) recommends limiting sugar intake to 10% of your total daily calories, which equates to about 12 teaspoons (50 grams) of sugar for someone following a 2,000-calorie diet ( 19). 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. Cranberry Orange Granola: This recipe is quite similar to this one, but a little sweeter and full of vibrant orange flavor.

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 Gingerbread Granola: This granola includes molasses and extra warming spices, plus coconut flakes, dried cranberries and chopped candied ginger. Improve gut health. Granola has been found to increase levels of healthy gut bacteria, compared with refined breakfast cereals ( 11). 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. Pour in the oil, maple syrup and/or honey and vanilla. Mix well, until every oat and nut is lightly coated. Pour the granola onto your prepared pan and use a large spoon to spread it in an even layer.

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Oats contain a compound called beta-glucan, which has been shown to reduce levels of low-density lipoproteins (LDL) or “bad” cholesterol. LDL cholesterol clogs blood vessels and can lead to heart disease or other health problems. 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 For fresh citrus flavor, stir fresh citrus zest (up to 2 teaspoons) into the mixture before baking. I love adding orange zest, in particular. 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.

As I grew older, I tried eating cereal/granola (trying to act healthy haha), but since I dislike the taste of milk, I tried to have it with soy milk, but not only it’s time consuming, it also feels weird to have cold food for breakfast. I wasn’t a fan of granola bars as well as they are dry and too sweet. Now that you have my base recipe, you can play around with the mix-ins and spices to make it your favorite granola. 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 FruitThese ingredients are full of fiber and good fats, making granola a nutrient-dense food. Here are some of the ways eating granola can benefit your health: Next, pour the granola onto your lined baking sheet and use a large spoon to spread it in an even layer. Some of you, like me, love big clumps in your granola. Here are my tips to achieving the best clumps: Even with all those techniques in place, I occasionally end up with a batch of granola that isn’t as clumpy as my others, for reasons that I can’t explain. It’s always delicious, though!

So is granola healthy? Isa Robinson, registered associate nutritionist and nutritional therapist, thinks so, when enjoyed in moderation and as part of a balanced meal. She says: 'There's so much scaremongering around sugar. When you eat granola, you're often eating sugar alongside other ingredients, which means it also contains protein, healthy fats and fibre,' (think the oats, nuts and dried fruits we touched on above). This, she explains, reduces the glycemic index of the food (or rate at which glucose enters the blood stream, to help keep blood sugars more stable). 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. Instead, the first few ingredients should be whole foods, such as oats, nuts, seeds, and dried fruit.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. 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. 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.'