GRANOLA

IS GRANOLA GOOD FOR YOU?

GRANOLA IS USUALLY CONSIDERED A HEALTHY BREAKFAST CEREAL.

It’s a toasted mixture of rolled oats, nuts, and a sweetener like sugar or honey, though it can also include other grains, puffed rice, dried fruit, seeds, spices, and nut butters. Many types of granola contain healthy ingredients that may offer numerous benefits, including reduced inflammation and improved blood pressure, cholesterol, blood sugar, and gut health.

Yet, some ingredients — such as chocolate, oils, and syrups — may be high in added sugars and fats. In general, granola with more dried fruits or added sweetener is higher in sugar, nut- and seed-based varieties are higher in protein, and those with more whole grains are higher in fiber.

Because ingredients vary widely by brand, it’s important to read nutrition labels carefully when shopping for granola. The first few ingredients should be whole foods, such as oats, nuts, seeds, and dried fruit. Avoid products that list sugar or sweeteners —including natural sweeteners like honey — within the first few ingredients. You may also want to look for varieties high in protein and fiber. Aim for at least 3–5 grams of fiber per serving.

You should carefully consider serving sizes, which vary from 2 tablespoons to 2/3 cup. Particularly small serving sizes can be misleading, as you’re likely to consume more than that amount.

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.

Preheat your oven to 250 and prep a cookie or baking sheet with parchment paper or a silicone mat. In a large mixing bowl, mix together the rolled oats, almonds, coconut, and nuts. In another mixing bowl beat the egg whites until peaks form. Then beat in the vanilla extract and cinnamon. Fold the contents from the second bowl into the ingredients into the first bowl. Transfer the granola to the prepared baking sheet and spread evenly. Bake the granola for 50-60 minutes or until it is crispy and browning. Be sure to stir in every fifteen minutes or so to allow the granola to baked evenly and not burn. Allow the granola to cool and then stir in the dried fruit.

Sugar Free Granola

3 cups rolled oats 3/4 cup Shredded or Flaked Coconut 2 cups unsalted nuts. This can include almonds, cashews, pecan. You can also split this into two parts: 1 cup nuts and 1 cup seeds. 3 egg whites 1 teaspoon Vanilla Extract 2 teaspoons ground Cinnamon Optional: 1 cup Dried Fruit– Raisins and similar smaller fruit work best. Level: Total: Prep: Easy 1 hr 25 min 10 min Cook: 1 hr 15 min Yield: 6 servings

Not Sugar Free Granola

3 cups rolled oats 1 cup slivered almonds 1 cup cashews or seeds (sunflower, pumpkin, etc.) 3/4 cup shredded coconut 1/4 cup dark brown sugar 1/4 cup maple syrup (sugar free) 1/4 cup coconut oil 3/4 teaspoon salt Level: Easy Total: 1 hr 25 min Prep: 10 min Cook: 1 hr 15 min Yield: 6 servings