Quaker Super Goodness Granola Nutri Boost Raspberry and Apple, 400g

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Finally, you can make granola yourself to minimize or eliminate added sugar and fat. However, remember that nuts and seed are still calorie-dense, so be sure to watch your portions even for homemade varieties. Summary These 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: 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.' 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.

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. As such, watch out for ingredients like chocolate chips, honey, and dried fruit with added sugar. Summary Some of you, like me, love big clumps in your granola. Here are my tips to achieving the best clumps:Don’t bake the granola too long—just until it’s lightly golden on top, as described. It might not seem like it’s done yet, but it will continue to crisp up as it cools. Over-baking the granola seems to break the sugar bonds. 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!

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). Improve blood pressure. High-fiber ingredients like oats and flax seeds have been shown to help reduce blood pressure ( 8, 9).

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). 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).

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 Macronutrient wise, she says that most granola has a balance of wholegrains and slow release carbs from the oats, healthy fats and protein from the nuts and seeds, plus high levels of fibre. 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! 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

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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.

Lastly, let the granola cool completely before breaking it up. I’ve even left it on the pan overnight, covered. Now that you have my base recipe, you can play around with the mix-ins and spices to make it your favorite granola. My favorite thing about this simple and easy granola recipe (besides the taste of course) is how easy they are to make! This recipe is the absolute perfect addition to any meal; plus, this nutty granola is vegan, gluten-free, and dairy-free! 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! 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.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. 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 Improve gut health. Granola has been found to increase levels of healthy gut bacteria, compared with refined breakfast cereals ( 11). Heart-healthy, hearty, whole-grain old-fashioned oats keep their shape during baking. Be sure to use certified gluten-free oats if you need gluten-free granola. Nuts and/or Seeds 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.