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

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Oats contain a compound called beta-glucan, which has been shown to reduce levels of low-density lipoproteins (LDL) or “bad” cholesterol. LDL cholesterol clogs blood vessels and can lead to heart disease or other health problems. Let the granola cool completely, undisturbed (at least 45 minutes). Top with the dried fruit (and optional chocolate chips, if using). Break the granola into pieces with your hands if you want to retain big chunks, or stir it around with a spoon if you don’t want extra-clumpy granola. Improve gut health. Granola has been found to increase levels of healthy gut bacteria, compared with refined breakfast cereals ( 11).

Cranberry Orange Granola: This recipe is quite similar to this one, but a little sweeter and full of vibrant orange flavor. 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! Triple Coconut Granola: This recipe calls for coconut oil, large coconut flakes and shredded coconut.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. 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. As I grew older, I tried eating cereal/granola (trying to act healthy haha), but since I dislike the taste of milk, I tried to have it with soy milk, but not only it’s time consuming, it also feels weird to have cold food for breakfast. I wasn’t a fan of granola bars as well as they are dry and too sweet. Instead, the first few ingredients should be whole foods, such as oats, nuts, seeds, and dried fruit. Now that you have my base recipe, you can play around with the mix-ins and spices to make it your favorite granola.

For fresh citrus flavor, stir fresh citrus zest (up to 2 teaspoons) into the mixture before baking. I love adding orange zest, in particular. 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: 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!Pour in the oil, maple syrup and/or honey and vanilla. Mix well, until every oat and nut is lightly coated. Pour the granola onto your prepared pan and use a large spoon to spread it in an even layer. 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.' Although there’s little scientific research on granola itself, common ingredients, including oats, flax seeds, chia seeds, and almonds, are linked to numerous health benefits. Filling and high in fiber

Reduce cholesterol levels. Oats are a good source of beta glucan, a type of fiber that works to reduce total and LDL (bad) cholesterol levels, two risk factors for heart disease ( 10, 11). Some granolas have nearly 4 teaspoons (17 grams) of sugar in a single serving. Because it’s common to eat more than the standard serving size, you could be getting a substantial amount of sugar in just one bowl. Provide many antioxidants. Ingredients such as coconut, chia seeds, and Brazil nuts are good sources of inflammation-fighting antioxidants like gallic acid, quercetin, selenium, and vitamin E ( 15, 16, 17).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. 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. Gingerbread Granola: This granola includes molasses and extra warming spices, plus coconut flakes, dried cranberries and chopped candied ginger.

Reduce blood sugar. Whole grains, dried fruit, nuts, and seeds may help reduce and control blood sugar levels, particularly in people with obesity or prediabetes ( 12, 13, 14). As such, watch out for ingredients like chocolate chips, honey, and dried fruit with added sugar. Summary Granolas often contain nuts, seeds and wheat, so can be a bit of a minefield when it comes to allergies. Even if they don't contain these themselves, they might be manufactured alongside other products that do.Orange and Almond Granola: This recipe includes orange zest (2 teaspoons), whole almonds and golden raisins. 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 Granola provides protein and important micronutrients like iron, vitamin D, folate, and zinc. Serving sizes vary from 1/4 cup to a full cup depending on the type and brand you choose. This granola contains oat grain fibre that contributes to an increase in faecal bulk. Enjoy as part of a varied, balanced diet & healthy lifestyle. Delicious Diversity 12 Plant-Based Foods Made with 12 of your 30 weekly diverse plant-based foods. Almonds & Cashews & Brown Rice & Carrot & Chicory Root & Dates & Linseeds & Olive Oil & Pumpkin Seeds & Quinoa & Sunflower Seeds & Wholegrain Oats.