If you enjoy a bit of a crunchy treat in the morning that is packed with fibre, protein, omega 3 & omega 6 essential fatty acids, magnesium, manganese, calcium, iron, B1, B6 & Vitamin C then this granola recipe is a great place to start. Whole oats contain a fibre known as beta glucan which may help lower cholesterol levels which can also reduce the risk of cardiovascular disease and stroke. Having one bowl of oats in the mornings has been correlated with a 8-23% reduction in total cholesterol levels.
Unfortunately many of the store bought brands of granola are also very high in added sugars which causes a crash in energy levels, increases the likelihood of snacking throughout the day and also results in weight gain if eaten in excess. Why does this happen? When we eat foods high in sugars including all processed foods and grains they get broken down into glucose, the useable form of energy. This signals the release of the hormone insulin from the pancreas which removes the glucose from the blood and takes it to the cells for energy. When insulin in continously signalled to remove glucose from the blood stream it starts getting stored as fat when the cells don't require the energy any longer, this can lead to unwanted weight gain. The best way to reduce the effects of glucose on blood sugar levels, energy levels, and weight gain is to create well balanced meals that include complex carbohydrates, fibre, protein and healthy fats. The fibre, protein and fats slow down the release of the carbohydrates into the blood stream resulting in a slow steady stream of energy without the crash effect that often leads to snacking on more sugar filled treats.
Pair this granola with homemade almond milk, bio live greek yogurt and fresh blueberries for a well balanced breakfast. It only takes 5 minutes to prepare this recipe, great for those on the go and the oven does the rest of the work for you.
Give it a go, you may be surprised by how delicious it really is.
2 cups of nuts of choice (this doesn't include peanuts)
1/4 cup of pumpkin seeds
1/2 cup of sunflower seeds
1 1/2 -2 cups of Gluten Free or Organic Oats (remove for grain free option)
1/4 cup of maple syrup
1/4 cup of ghee or coconut oil
Optional: add in flaked coconut or desiccated coconut
Preheat the oven to 150C
Place the ghee/coconut oil in a small pan, heat on low until melted and add in the maple syrup. Place the nuts and seeds into a food processor and pulse until large chunks form.
Mix the nuts and seeds and oats (if using) into the liquid and toss until coated well. Then place the granola onto a baking tray and spread out evenly.
Place the tray in the oven and bake for 10-15 minutes then toss and continue to do this until the granola is browned.
Store in a sealed container and enjoy!
Suggested serving size is 1/4 -1/2 cup, served with fresh fruit and unsweetened almond, coconut or hemp milk or bio live organic yogurt or coconut yogurt.