Guys, I feel like a chef. I made my own healthy granola recipe. Well…kind of. Let me rewind. I was thinking about what I could do for a healthy pre workout snack, that would give me energy but wouldn’t make me feel full at the same time. I’m still trying out protein shakes out, but I was thinking of them being a post workout treat. Anyways, so I was thinking that I could make a peanut butter toast with banana and seeds on top, or maybe a cup of yogurt with granola and honey, or maybe some fruit with granola, so basically I needed granola.
the back story
So, as I’m at the grocery store and get to the bulk section, where I buy most of the stuff that’s not fruit and veggies, I head over to where the granola is. I start reading all the different granola flavors, and more importantly, the ingredients. Most of them had added sugar and stuff that need not to be there, so I decided not to buy any.
As I’m moving and I’m filing my bags with some flax and chia seeds, I notice that they now carry hemp hearts and buckwheat, and so I decide to get some as well. For what? I had no idea. I just thought that I see all the healthy instagrammers and foodgrammers use them all the time.
So as I’m heading home, happy that the torture of grocery shopping was over, it clicks! I could make my own granola! Raisins are meh anyways so I could use only stuff that I like and that is healthy. I started researching granola recipes but none of them had all the stuff I wanted to use so I made a fusion of like 5 recipes into one.
A good thing that I have to note is that it is very easy and fast to make, just mix the dry ingredients, mix the liquidy ingredients, then mix them together and dump them on a baking sheet, and the ingredients are not uber expensive or hard to find. I found all of the seeds, grains and coconut sugar at Winco, except for the amaranth, which I found at New Seasons Market, all of them in bulk (hurray!)
the ingredients
Now, here’s just a brief health 101 (more for me to get back too) class where I list all of the benefits of each of the ingredients I used on this recipe. You can scroll down to reach the recipe or keep on reading.
HEMP HEARTS.
- Rich in healthy fats: aids in lower inflammation, promote cardio health
- 3:1 ratio of omega 6 to omega 3 which is ideal (or os I’ve heard)
- Antioxidant rich, full of vitamins A, C and E
- It’s a complete protein: contains all 9 essential amino acids
- High in Fiber: promotes digestive health and keeps blood sugar levels stable
- Full of essential minerals like Potassium, Zinc, Magnesium and Iron
CHIA SEEDS.
- Are high in antioxidants
- Almost all the carbohydrates in chia seeds are fiber
- They are about 14% protein, which is high compared to most plants. And have a good balance of essential amino acids
- Great protein source for people who eat little or no animal products
- Are high in Calcium, Magnesium and Phosphorus, all essential for bone health.
BUCKWHEAT.
- Improves heart health by lowering cholesterol and blood pressure levels.
- Contains disease-fighting antioxidants
- Provides highly digestible protein (contains 12 amino acids).
- High fiber content helps improve digestion.
- Supplies important B vitamins plus minerals including manganese, magnesium, zinc, iron and folate
AMARANTH.
- It has a lot of protein (28.1 grams of protein)
- Provides Lysine, an essential amino acid our body can’t manufacture
- Lowers cholesterol and cardiovascular disease
- High in calcium
- Is full of antioxidants and minerals
- Works as an appetite suppressant
- Its easy to digest
FLAX SEEDS.
- They are a rich source of omega-3 fatty acids, which are proven to have heart health benefits
- Contains lignans, which have powerful antioxidant and estrogen properties
- Packed with fiber
- Can help lower cholesterol and may lower blood pressure
- Contain high quality protein
- May help control blood sugar levels
OATS.
- Full of antioxidants, including avenanthramides, which may help reduce blood pressure
- They are high in soluble fiber beta-glucan, helping reduce cholesterol and blood sugar levels
- Promotes healthy gut bacteria
- Rich source of magnesium
ALMONDS.
- Can help lower cholesterol levels
- Appear to be a protective factor to the development of breast cancer
- Significantly increase the amount of antioxidants in the bloodstream
- Contain high levels of vitamin E
As you can see, this granola recipe is a powerhouse full of protein and fiber. And the best part is that it tastes so good! It has just the right amount of sweetness to it, not overpowering at all, which is what I find store bought granolas usually are. So far I have tried it by itself, on toast with peanut butter and banana, and sprinkled over greek yogurt, but really you can put it on everything your heart desires. It is crunchy enough and biting on the clusters is very satisfying and I like that it is not sticky at all. It has a delicious nutty flavor and more importantly, it doesn’t taste healthy (which is a good thing).
Now, I don’t really like dried fruit on my granola, but if you want to add some dried cranberries, apricot, raisins, whatevs, you can add them after baking the granola. I find sometimes they are a little acid in flavor so I prefer to use dried fruit for salads or by themselves. This is also a gluten-free recipe, you just have to make sure that all the seeds and grains come packed from a gluten free facility. I hope you like it and tag me on your pics!
As you know, I’m not a health expert and this is only good ol’ me trying to make new recipes.
- https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds#section1
- https://draxe.com/buckwheat-nutrition/
- https://lajollamom.com/amaranth-grain-leaves-health-benefits/
- https://www.healthline.com/nutrition/benefits-of-flaxseeds#section11
- https://www.healthline.com/nutrition/9-benefits-oats-oatmeal#section12
- https://food.ndtv.com/health/benefits-of-oats-1234330
