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Who has never surrendered to the pleasant taste and crispy texture of granola?! On top of fruits, yogurt or even as an ingredient in the most varied recipes, this food mix is very successful on the Brazilian table.
Michelle Mileto Troitinho, nutritionist at Kurotel – Gramado Medical Center for Longevity and SPA, comments that granola is usually composed of cereals such as oats, corn flakes, seeds (linseed, chia, sesame), oilseeds (chestnuts, almonds, walnuts) ), dried fruits (apricots, black plums, raisins, apples), and may or may not contain sugars and gluten. “It has a crunchy texture and sweet taste, being a great source of fiber, which is essential for the functioning of the intestine, cholesterol and blood glucose control”, she says.
However, despite having a reputation for being healthy, many granolas that are found on sale today are not allies of weight loss or health as a whole! That’s because, when you buy industrialized granola, you are subject to the excessive amount of sugar and other harmful ingredients that the manufacturer may have put in, without neglecting the “health food” appeal.
In this context, how to make a good choice? How to choose a granola that is really beneficial to health?
According to Mariéllen Emidio Figueroa, also a nutritionist at Kurotel, the best tip for knowing how to choose a healthy granola is to read the label to see what ingredients it contains and, thus, avoid buying a granola full of sugars or high in sodium. , or even low in fiber. “If any sugar or cereal that is not wholegrain is at the top of the list of ingredients, the ideal is to choose another option, as the ingredients are listed in descending order of quantity”, explains Mariéllen.
“Another tip is to look at the nutritional table and, before checking calories and the amount of sodium, it is important to see the amount of dietary fiber per serving. The ideal amount of dietary fiber for a granola should be ≥ 3g per serving. The more dietary fiber, the greater the benefits of granola for the body. But, it is worth remembering that the more fiber, the more calories. So, it is necessary to eat in moderation and in the right amount”, he adds.
5 amazing benefits of granola
Michelle highlights the main advantages of granola consumption:
1. Energy and vitality: granola contains vitamins A, B1, B2, B3, B6 and E, in addition to minerals zinc, selenium, chromium, manganese, micronutrients that provide the body with more energy and vitality to delay aging and fight radicals. free.
2. Greater immunity and protection against diseases: Michelle reminds us that granola is a source of soluble and insoluble fibers, which are the energy substrates for the beneficial bacteria that live in the intestinal microbiota, thus improving immunity and protecting the body against diseases.
3. Good intestinal functioning: nutritionist Michelle highlights that fibers also contribute to increasing the amount of stool in the intestine, stimulating its proper functioning and improving the symptoms of constipation.
4. Reduction of bad cholesterol: Michelle explains that the presence of unsaturated fatty acids, provided by the oilseeds and seeds present in granola, benefits the body in reducing LDL-cholesterol.
5. Allied in weight loss: granola acts on the metabolism of carbohydrates (absorption is slower) and increases the feeling of satiety, thus being able to contribute to the weight loss process when consumed within a balanced diet.
How to prepare your own granola and innovate the way you consume it
Mariéllen points out that granola is an excellent accompaniment to fruits, yogurts, milks, fruit smoothies, etc. “The recommended daily amount is 2 to 3 tablespoons a day, replacing a serving of carbohydrate, such as bread or tapioca. Give preference to consume it for breakfast and snacks”, he guides.
Michelle warns that if granola is consumed without having a good intake of water (the recommended minimum is 2 liters per day), the fiber digestion process will not occur properly, disrupting the functioning of the intestine.
For those who don’t want to take the risk of buying unhealthy granola, a great option is to make your own homemade granola. Get inspired by the recipes below:
homemade granola
1. Granola with honey: the tip is to enrich your breakfast with this delicious homemade granola that, in addition to everything, has a good smell due to the use of cinnamon. It can be consumed with yogurt or the fruits of your choice!
2. Granola with a hint of vanilla: In addition to vanilla, you’ll use rolled oats, chopped walnuts, raisins, brown sugar, oil, honey and cinnamon. And, in addition to these ingredients, you can add whatever you want, such as grated coconut and nuts.
3. Coconut and chocolate granola: it’s crunchy, not too sweet and still has the cocoa flavor that gives it that slightly bitter taste. You can vary the recipe according to the cereals and dried fruits you have at home. And, if you don’t have coconut oil, substitute another one.
4. Chocolate and Brazil nut granola: a healthy and delicious option. Together, cocoa powder, chia and Brazil nuts turn a simple granola into a fantastic breakfast! It’s worth doing!
5. Granola with banana: it has the delicious taste of a banana cake, and is ready in less than 30 minutes. In addition, it is rich in fiber, vitamins, minerals and has much less sugar than its industrialized version.
6. Peanut Butter Granola: You’ll make the peanut butter yourself, using unsalted and shelled roasted peanuts, brown sugar, salt, and coconut oil. The granola preparation time is approximately 50 minutes.
7. Granola with cane and lemon molasses: you will only use cane molasses, Tahiti lemon, sunflower oil, oat flakes, sesame, Brazil nuts, sunflower seeds, unsalted cashews, golden linseed and the dried fruit of your choice.
9. Granola with oats, Brazil nuts and almonds: this recipe takes few ingredients, precisely to make it easier to prepare, in addition to containing only whole ingredients, to preserve nutrients. It doesn’t take dried fruit yet, but if you like it, you can add that it’s a hit!
10. Granola with Maple Syrup: You’ll use oat flakes, cashews, almonds, raisins, dried apricots, chia, flaxseed, shredded coconut, maple syrup (or honey), water, coconut oil, salt and dehydrated fruits.
11. Granola with chia, flaxseed and honey: a mix very rich in fiber from cereals and lots of good fats from seeds and oilseeds. Although healthy, granola should be consumed in moderation… Here’s a tip!
cakes and desserts
12. Granola basket: can be served as dessert, breakfast or as an intermediate snack option! The recipe is also gluten and lactose free. You will only use gluten-free granola, coconut oil and honey.
13. Granola and Chocolate Cookies: They have a very complex flavor and a very crunchy texture. The mixture of the granola ingredients together with the chocolate makes these cookies unique in every bite. An excellent surprise!
14. Apples stuffed with granola: a lighter and healthier dessert, without ceasing to be delicious. It can also be an option for a different breakfast when accompanied by spoonfuls of yogurt!
15. Banana and granola muffins: a good recipe to make with the kids. You will use wheat flour, sugar, yeast, coconut oil, milk, egg, bananas, nutmeg and granola.
16. Chocolate and Granola Cupcake: The cupcakes are fluffy, moist and smooth. The granola and chocolate chips create a crunchy contrast that ends up balancing and adding another dimension and texture, making them even more irresistible.
17. Sweet bread with granola: a sweet bread that goes very well with jam, cottage cheese or cottage cheese, whether for breakfast or afternoon snack. You will use wheat flour, sugar, yeast, cinnamon powder, granola, oatmeal, organic eggs, whole milk, water, butter and salt.
18. Granola bars: good choice for children! They are practical for school lunches, for example, and the recipe is very easy. You will use oatmeal, chopped almonds, shredded coconut, condensed milk, butter, dried fruit, roasted peanuts and sesame.
19. Wholemeal apple, oat and granola cake: in addition to the main ingredients, you will use whole wheat flour, white wheat flour, chemical baking powder, brown sugar, eggs, sunflower oil, raisins, cloves powder and cinnamon powder.
20. Pear Cake with Granola: Banana and apple are the most common combinations in wholegrain recipes. But you can escape the obvious and bet on pears successfully! That’s what this recipe proves! The granola gives a very special touch to the dough and also in the topping.
savory options
21. Salted granola with dried fruits and turmeric: ideal for adding a “croc-croc” and nutrients to salads, soups, vegetables and lasagnas, this granola is made with olive oil, turmeric and has a delicious sweetness thanks to the dried fruits. .
22. Salty granola with a touch of curry and bay leaf: in addition to being nutritious, salty granola becomes an ideal accompaniment to various everyday dishes, giving it a special touch. In this recipe, you can use more or less spices, according to your taste, and even add other grains that you like.
23. Salted granola with rice crackers: in addition to being healthy and adding texture to the dish, this type of granola can help those people who are not so fond of a salad to have more desire to eat it! You will use black sesame, flaked almonds, Brazil nuts, raisins, crushed rice crackers, salt and pepper.
24. Pumpkin Soup with Salted Granola: Do you miss something crunchy and salty for soup, but want a healthier alternative than a slice of toasted bread?! This recipe is for you. A simple, dry and salty granola in the right measure, which can be served with a salad, as an afternoon snack or on top of a beautiful creamy soup.
25. Salted granola with pumpkin and sunflower seeds: perfect for sprinkling over salads and other dishes to add an extra crunchiness, or to be consumed plain, as an afternoon snack, as it is a very tasty and practical way to feed well and nourish the body between meals.
26. Granola with herbs and lemon pepper: a different and tasty option. You will use corn flakes, sunflower seeds, pumpkin seeds, golden flaxseeds, chia, olive oil, herbs, sesame, lemon pepper and sesame seasoning.
Good recipes to make your own granola abound, right? Use your favorite ingredients and…
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