Gingerbread Granola: This granola includes molasses and extra warming spices, plus coconut flakes, dried cranberries and chopped candied ginger. 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. Please let me know how this recipe turns out for you in the comments! I love hearing from you and hope this granola recipe becomes your new favorite. Orange and Almond Granola: This recipe includes orange zest (2 teaspoons), whole almonds and golden raisins. 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.

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. Look for brands with more grains, oats, seeds, and dried fruit, and avoid granola with added sweeteners or honey. Alternatively, you could make your own granola! Portion control is also important to avoid consuming excess calories. It may be helpful to measure out one or two servings first, so you don’t overeat. How to Prepare Granola For flavorful granola, don’t skip the salt! Too little and your flavors won’t sing. I prefer using fine-grain sea salt in this one (I always cook with fine-grain sea salt), but regular salt will do, too (just use a little less). 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.' Bake until lightly golden, about 21 to 24 minutes, stirring halfway (for extra-clumpy granola, press the stirred granola down with your spatula to create a more even layer). The granola will further crisp up as it cools.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. Certain foods, like flaxseeds, fruits, and whole grains, have been shown to reduce hypertension (high blood pressure). Making diet and lifestyle changes like eating a diet rich in whole grains and vegetables may reduce the amount of medication you need to take. Bake until lightly golden, about 18 to 22 minutes, stirring halfway through. Make sure you do not burn your granola, it will further crisp up as it cools outside the oven!

Improve blood pressure. High-fiber ingredients like oats and flax seeds have been shown to help reduce blood pressure ( 8, 9).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).

Dried fruit lends some extra sweetness, chewy texture and irresistible fruity flavor. I used dried cranberries for this batch. I also love tart dried cherries, raisins and chopped dried apricots. Optional Mix-Ins I used pecans and pepitas (green pumpkin seeds) to make this batch. Other options include walnuts, which are rich in Omega-3s, whole or slivered almonds, cashews, peanuts, pistachios, macadamia nuts and sunflower seeds. Unrefined Oil

Ingredients

Other whole grains found in granola types, like quinoa or teff, contain important amino acids and protein. 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. Additionally, the U.S. Department of Agriculture (USDA) recommends limiting sugar intake to 10% of your total daily calories, which equates to about 12 teaspoons (50 grams) of sugar for someone following a 2,000-calorie diet ( 19).