What is granola?

Granola, a delicious and nutritious breakfast staple, has become increasingly popular in recent years thanks to its versatility and health benefits. Made from a mix of oats, nuts, seeds and dried fruits, granola can be eaten on its own, with yogurt, or even as a topping on smoothie bowls. In this article, we will look at the history of granola, its ingredients, and some creative ways to include this crunchy treat in your daily routine. So grab a bowl of granola and join us on this delicious journey!

 

• How to make diet granola

Ingredients:

• Rolled oats: 1 and ½ cups
• Nuts (walnuts, almonds, hazelnuts or a mix): ½ cup, chopped
• Chia seeds or flaxseeds: 1 tablespoon
• Peanut butter or almond butter: 1 tablespoon (optional)
• Honey or a natural sweetener (such as date syrup or stevia): 1 tablespoon
• Cinnamon: ½ teaspoon
• Vanilla: ½ teaspoon
• Plant milk (like almond milk or coconut milk): ½ cup
• Fresh fruit (like strawberries, blueberries, banana or chopped apple): ½ cup
• Raisins or dried cornelian cherries (optional): 2 tablespoons

Instructions:

1. Mix the dry ingredients: Combine the rolled oats, chopped nuts, chia seeds, cinnamon and salt in a bowl.
2. Add the wet ingredients: Add the peanut butter, honey and vanilla, then stir well.
3. Add the plant milk: Add the almond milk or any other plant milk to the mixture and stir until all the ingredients soften.
4. Rest in the fridge: Pour the mixture into a covered container and leave it in the refrigerator for 30 minutes to 1 hour so the flavors meld together.
5. Adding the fruit: After taking it out of the refrigerator, add the fresh fruit and raisins.
6. Serve and enjoy! You can eat this granola cold or add a little cold milk to it.

Tips:

✔ If you like your granola a bit crunchier, you can toast the rolled oats and nuts for 5 minutes in a pan without any oil.
✔ You can prepare this mixture the night before and eat it in the morning as a diet-friendly, healthy breakfast.
✔ To increase the protein, you can add Greek yogurt or protein powder to the mixture.

🥣✨ Enjoy your meal! 😊

 

 

How to make homemade breakfast granola

Ingredients:

• Rolled oats: 2 cups
• Nuts (almonds, walnuts, hazelnuts or a mix): ½ cup, chopped
• Seeds (pumpkin seeds, sunflower seeds, chia, sesame): ¼ cup
• Honey or maple syrup: ⅓ cup
• Coconut oil (or mild olive oil): 2 tablespoons
• Ground cinnamon: 1 teaspoon (optional)
• Vanilla: ½ teaspoon
• Salt: ¼ teaspoon
• Raisins or dried cornelian cherries: ½ cup (added after baking)

Instructions:

1. Heat the oven: Turn the oven on to 160 degrees Celsius.
2. Mix the dry ingredients: Combine the rolled oats, chopped nuts, seeds, cinnamon and salt in a large bowl.
3. Prepare the wet ingredients: Warm the honey and coconut oil over low heat until they combine, then add the vanilla.
4. Mixing: Pour the wet ingredients over the dry mixture and stir well until all the ingredients are coated.
5. Baking: Spread the mixture on a baking sheet lined with parchment paper and bake it for 20-25 minutes. Stir it every 10 minutes so it toasts evenly.
6. Adding the dried fruit: After it cools down, add the raisins or dried cornelian cherries.
7. Storage: After it cools down, keep the granola in a covered container.

Tips:

• You can use peanut butter or chocolate chips for extra flavor.
• Enjoy this granola with yogurt, milk or on top of a smoothie.

 

• Properties and benefits of eating granola

Granola is a healthy, nutritious and energy-rich food that can be eaten as a complete breakfast or a snack. This mixture, usually made of rolled oats, nuts, seeds, dried fruits and natural sweeteners, has countless benefits.

1. Rich in fiber and better digestion

• The rolled oats and seeds in granola are an excellent source of soluble and insoluble fiber.
• Fiber improves bowel function, prevents constipation and boosts digestive health.

 

2. Helps with weight loss and increases satiety

• The high fiber and mix of complex carbohydrates in granola help increase the feeling of fullness and reduce overeating.
• Healthy fats like the unsaturated fats found in nuts reduce cravings for unhealthy foods.

 

3. Boosts energy and great for athletes

• Granola contains healthy carbohydrates and beneficial fats that provide sustained energy for a long time.
• This makes it a great option for breakfast, before or after a workout.

 

4. Blood sugar control and diabetes prevention

• Rolled oats have a low glycemic index and help control blood sugar and prevent its fluctuations.
• Granola without added sugars and with natural sweeteners like honey or date syrup is a healthy option for people with diabetes.

 

5. Rich source of protein and muscle strengthening

• The presence of nuts, chia seeds, flaxseeds and Greek yogurt (when granola is combined with yogurt) increases your protein intake.
• Protein is essential for building and strengthening muscles, repairing tissues and boosting the body's metabolism.

 

6. Better heart and vascular health

• Granola contains beneficial fats such as omega 3 and omega 6, which help lower bad cholesterol (LDL) and raise good cholesterol (HDL).
• The antioxidants in nuts and dried fruits prevent clogged arteries and heart disease.

 

7. Better brain function and more focus

• The vitamins of the B group (found in rolled oats) and the healthy fatty acids (found in nuts) help strengthen memory and increase focus.
• This mixture is very beneficial for school students, university students and busy people.

 

8. Stronger immune system and fight against inflammation

• Chia seeds, flaxseeds and nuts contain antioxidants, vitamin E and minerals such as zinc and selenium that strengthen the body's immune system.
• This mixture helps reduce inflammation and increase the body's resistance to diseases.

 

9. Better skin and hair health

• Granola contains biotin (B7), vitamin E and omega 3, which strengthen the hair, reduce hair loss and improve skin health.
• The antioxidants in it prevent premature skin aging and the formation of wrinkles.

 

10. Hormone regulation and better mood

• Granola is rich in magnesium and the vitamins of group B, which help reduce stress, improve sleep and lift your mood.
• Its healthy compounds can reduce feelings of tiredness and depression.

 

 

Conclusion:

🌿🥣 Granola is an exceptionally healthy and nourishing food that can be part of a balanced diet.

• For weight loss, eat granola with Greek yogurt and fresh fruit.
• To boost energy and strengthen muscles, combine it with milk or a smoothie.
• To keep your heart healthy and lower cholesterol, choose granola without added sugar and with healthy fats.

✨ So enjoy this delicious and nourishing food! 😊🍯