Granola is an essential food for lovers of healthy living. The name was created by the American cereal manufacturer WK Kellogg. The original formula was a mixture of wheat, oats and corn flour, today the recipe is a mix of seeds, dried fruits (raisins, dehydrated apples and raisins), cereals (oats, flaxseeds and wheat flour), oilseeds ( Brazil nuts and cashews) and brown sugar or honey.
Nutritious granolas have a high concentration of fiber, oilseeds and sugar and are sources of vitamins A, B complex, C, iron, calcium, selenium and zinc, so they strengthen the intestine, the immune system, the heart, help with weight loss and reduce cholesterol. However, its versions with glucose syrup, chocolate, oil, sugar and invert sugar make the food a villain and are prohibited for diabetics who must consume the diet version.
Organic granola is not always 100% healthy, as some brands include crystal sugar in the cereal. To be truly organic, the cereal must have 95% organic ingredients, have brown sugar and be pesticide-free.
How to include in the diet?
Granola is ideal for a healthy breakfast. You can consume cereal with yogurt, milk and fruit, never exceeding 20 grams (one and a half tablespoons). However, you can also mix granola with açaÃ, ice cream and in the preparation of porridge and cakes.
homemade granola
- Have you ever thought about making your own granola? Know that it's very easy and it's delicious, check out the recipe:
- 2 cups of oat flakes tea (you can put 1 cup of oatmeal and another quinoa flakes);
- ½ cup of molasses;
- â…“ cup vegetable oil (coconut oil or ghee, healthier, lactose-free butter, for a crunchier flavor);
- 1 dessert spoon of sunflower seeds;
- 1 dessert spoon of flaxseed;
- 1 dessert spoon of sesame seeds;
- ½ cup of chopped Brazil nut tea (if you want, mix chestnuts, cashews, almonds and walnuts);
- 1 full tablespoon of raisins (or other dried fruits you like);
- 1 tablespoon of cinnamon powder;
- 1 tablespoon of grated coconut;
- Oil to grease the form.
Preparation
Mix the oats, cinnamon, molasses and vegetable oil. Spread everything in a greased shape, take it to the oven at 180º for 20 minutes. Remove from the oven, add the remaining ingredients and bake for 10 or 15 minutes. Remove from the oven, mix everything and let it harden.
Did you like the recipe? Super easy to do, right?
We want to know what you think of the flavor.
- Text written by Sumaia de Santana Salgado from the Eu Sem Fronteiras Team.
