How to make a delicious granola: recipe and nutritional benefits - Green Health Tips - Health & Fitness News How to make a delicious granola: recipe and nutritional benefits | Green Health Tips - Health & Fitness News

How to make a delicious granola: recipe and nutritional benefits

When we look for foods rich in essential nutrients that are very complete, to enjoy a breakfast as healthy as nutritious , we can find a s...

When we look for foods rich in essential nutrients that are very complete, to enjoy a breakfast as healthy as nutritious , we can find a series not only of food but also of recipes that meet our expectations. We can mention, for example, oats and their great power both energetic and nutritious (if you want to discover more, you can read our special note of recipes with oats ).

But if you want to elaborate a dish or much more complete food you can opt for other natural and healthy recipes. For example, the muesli is also made with oats, which usually include nuts, dried fruits and milk or yogurt.

How to make a delicious granola: recipe and nutritional benefits

What is granola, what does it consist of?

Granola is a delicious food made from oat flakes and walnuts, which are mixed with honey and other natural ingredients . Among these extra natural ingredients we can mention raisins , dates and dried fruits. This mixture is baked until it turns into a wonderfully crispy food.

During the cooking process the mixture of oats, walnuts and honey is stirred in order to maintain the typical consistency of the cereals that are usually consumed at breakfastand to avoid especially that the mixture becomes cakes.

It is a mixture of ingredients that was originally created in the year 1863 by the American doctor James Caleb Jackson, who at that time baptized it with the name of “granula”. 

As we see, it is a healthy and really wonderful option to opt for a nutritious and delicious breakfast, especially if we make it ourselves at home, knowing that we use 100% natural ingredients.

How to make granola at home?

To make the granola at home you need: 3 cups oatmeal, 1 cup filleted almonds, 1/2 cup chopped walnuts, 1/2 cup chopped pecans, 1/4 cup sunflower seeds, 3/4 cup raw pistachios , 1 tablespoon of sesame seeds, 1 tablespoon of flax seeds, half a cup of raisins and half a cup of honey.

Making the granola:

First preheat the oven to medium temperature. Place a silicone foil or baking paper on the baking tray, or in a long baking dish. In a large bowl put all the ingredients, except the honey and mix everything well.

Now place the mixture in the oven tray, forming a thin layer. Add honey over (for this honey must be liquid, in case you are not able to introduce a little in the microwave), avoid mixing it so that granola balls do not form.

Bake for 30 minutes at gentle temperature. Every 10 minutes, to prevent the mixture from burning, stir but gently.

After 10 minutes remove from the oven and let it cool. Then add raisins over them. You can store it in an airtight containerand keep it for a month.

How to make a delicious granola: recipe and nutritional benefits

What are the benefits of granola?

We must take into account that  the granola is made with nuts, dehydrated fruits and cereals , so that we are before a wonderful plate full of essential nutrients, standing out for its incredible nutritious richness. But let’s go in parts.

Incredible richness in nutrients

Taking into account that granola is made with a wide variety of natural foods, it is normal that we find a  food full of nutritious benefits , thanks to that nutritional richness.

For example, it is a food rich in  fiberhealthy fatsvitamins  (especially B vitamins) and especially  minerals  (such as magnesium, zinc, selenium and phosphorus).

Useful in slimming diets

We must keep in mind that  granola is a caloric food . However, consumed in small amounts and especially in the morning (for example at breakfast), it is perfectly ideal in slimming diets.

Why? Very simple:  for its richness in fiber contributes satiety , so that will help us when we feel much more satisfied and less hungry, then eating less in the next meal.

Help against constipation

Precisely because of that high fiber content, it becomes an ideal natural food  against constipation , by helping to improve intestinal transit, especially when consumed on a regular basis every day.

How to make a delicious granola: recipe and nutritional benefits

Ideal for good cardiovascular health

Because of its high content of healthy fats, did you know that granola is also ideal when it comes to  enjoying good cardiovascular health ? For example, it is especially helpful in reducing  high cholesterol , while helping to  control blood pressure .

However, its content in healthy fats not only translates into this unique quality, since it also  helps to improve the functioning of our brain .

Nutritional properties of granola

100 grams of granola provide:

How to eat granola to enjoy its properties

The truth is that, in addition to being tremendously easy and simple to make, so that we only need a few ingredients (in short, those that we like),  granola also stands out for being very easy to consume , this way we can learn to prepare it in a few minutesand to enjoy it a few more minutes.

How to make a delicious granola: recipe and nutritional benefits

And how can we consume it to enjoy all its nutritious and healthy benefits? You can choose between the options you like, such as:

  • Milk:  You can choose a bowl of milk, whether whole milk, semi-skimmed or skimmed milk. However, if you are following a slimming diet or simply want to take care of and maintain your weight, it is best to choose skim milk, since granola is already quite caloric and energetic.
  • Vegetable drinks:  If you are passionate about vegetable drinks (also popularly known as  vegetable milks ), they also become a deliciously fun way to eat granola. Our favorite? The  soymilk without any doubt, but you can also opt for  almond milk  (another of our favorites).
  • Yogurt:  The  yogurt also becomes another amazing nutritious option, since the qualities of granola we add all the benefits that brings you yogurt.

Best of all is that it is such a food, so versatile that it blends almost perfectly with any other ingredient. In addition, it can be consumed with cold dishes in summer (ideal to cool off on hot days, for example with a little cold milk), as with hot drinks.

Why is it better to make our own granola at home?

Just walk around the supermarket and take a container of granola in our hands to realize that, in most cases,  the industrial granola that we find in supermarkets are not healthy or nutritious options .

Why? Primarily because most of the time they are made with less healthy ingredients, such as palm oil, or  have a high amount of sugars and saturated fats . So they make a breakfast or snack on a healthy principle (for its content in seeds and cereals), in a really inappropriate option.

Therefore, there is no doubt that the conclusion is clear:  it is best to make our own granola at home , using only 100 percent natural ingredientsand if possible ecological.

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