Art of Granola“Let food be thy medicine and medicine be thy food”.
– Hippocrates

The first meal of the day is important for a good day with a balanced mood. But during weekdays where I have to get up early, there isn’t time for a lot of preparation. I need something energizing to kick start my digestion and send me off for the coming day in a good and healthy way. After looking at the nutritional facts and counting chemicals on one mass produced granola after the other, I decided to make my own healthier variation. Unfortunately, it was also quite a disappointment. After a couple of burned attempts to make it in the oven, I gave up. It wasn’t until I met a beautiful woman in Brazil, who offered me and my husband some of her homemade treasure for our long hike that I got inspired to give the granola challenge another attempt. When we came back from Brazil, I decided to start experimenting and have now finally found a recipe that both my wallet and my health can afford.

In order to be ready for the early mornings, I make a portion of granola every Sunday that lasts the whole week.

The granola helps me kick start my day with carbohydrates, fibers and nutritional sources, which gives me energy and makes me balanced and grounded before leaving home. Besides these effects, this exact recipe contains nutrition which will protect your health on a long term. It will for example:

  • Regulate the body’s metabolism and improve detoxification
  • Increase anti-inflammatory and antioxidant protection and supports vascular and respiratory health as well as prevent cardiovascular disease
  • Boost blood circulation, creation of sex hormones, digestive function and bone health
  • Strengthen your immune system and ease defense mechanisms in the body such as biological stress and anxiety
  • Calm nerves, muscles and blood vessels and create strong tissues, blood vessels, muscles, bones and organs
  • Provide relief for rheumatoid arthritis and helps prevent cancer, osteoporosis, migraine and PMS

For nutritional benefits of each ingredient, please check out the bottom of the page.

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All you need for this morning treasure is:

  • A stove
  • A big frying pan
  • A tablespoon
  • A measuring cup
  • A spatula
  • A piece of baking paper

As well as some delicious ingredients (preferably organic):

  • 400 ml spelt flakes
  • 200 ml oat flakes
  • 200 ml sunflower seeds
  • 100 ml sesame seeds
  • 100 ml flaxseed
  • 100 ml coconut flakes (should be left out if you are suffering from overweight and/or bad cholesterol levels)
  • 3-4 tablespoons of honey/syrup (if you are a vegan or overweight you can change the honey with syrup. If you suffer from diabetes you can leave the natural sweetener out)

The recipe doesn’t require a lot of time, but it requires your love and attention (especially after you bring in the natural sweetener):

  • Put all the grains and the coconut flakes on a big dry frying pan.
  • Turn on the stove on medium heat and place your frying pan on the heat.
  • Stir once in a while for about 5-10 minutes, until the grains are dry and crisp with a light golden color.
  • Turn down the heat and mix in the natural sweetener of your choice.
  • Make sure to stir all the time so the natural sugar won’t burn, and completely mix the grains with the sweetener.
  • After about two minutes, you remove the pan from the heat and let the granola cool down on a piece of baking paper.
  • When the granola is cold, pack it in a dry container with a lid.

I eat my breakfast with Skyr which is an Islandic milk product high in protein and low in fat, but you can use everything from quark to soya yoghurt.

In order to benefit more from the iron, I sprinkle my breakfast with 2 teaspoons of goji berries, which is high on vitamin C and helps your body to absorb the iron.

As if my breakfast wasn’t nourishing enough, I sprinkle two teaspoons of chia seeds on top of my granola in order to make sure that I really get enough fibers to kick start my digestion and to get some extra proteins, antioxidants and omega-3 fatty acids.

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And there you go, enjoy your healthy bowl of deliciousness!

Nutritional benefits:

Spelt:

  • Regulates the body’s metabolism
  • Is high on carbohydrates which gives you energy
  • Is high on dietary fiber which contribute to a good digestive health and lowers cholesterol by regulating fatty acids in the body
  • Contains iron and copper which has a positive effect on your blood circulation
  • The niacin regulate and create sex hormones in the body
  • The minerals zinc, magnesium, copper, phosporous and selenium contribute to bone health
  • The high levels of phosphorous combined with the high level of protein strengthen tissues, blood vessels, muscles, bones and organs
  • The thiamin boosts your immune system and eases defense mechanism in the body such as biological stress and anxiety.
  • The high fiber content in spelt also helps break down and regulate sugar into glucose and can thereby help to prevent or manage diabetes.
  • NB: spelt contains gluten, so if you have a gluten allergy or suffer from Celiac disease, you should choose a different grain

Oat:

Besides being low in fat, high on fiber, high on carbohydrates and high in manganese, molybdenum and phosphorus, oats are:

  • Lowering your cholesterol levels
  • High on antioxidants that reduce the risk of cardiovascular disease
  • Enhances your immune system’s response to infection
  • Stabilizing your blood sugar
  • Protecting against breast cancer
  • Helping you to digest
  • Giving you a lot of energy
  • Protecting against childhood asthma
  • Protecting against heart disease

Sunflower seeds:

  • High in vitamin E, copper, vitamin B1, manganese and selenium
  • Anti-inflammatory and cardiovascular benefits due to the high amount of vitamin E
  • Lower cholesterol
  • Calming nerves, muscles and blood vessels due to the high amount of magnesium
  • Improve detoxification and prevent cancer due to the high amount of selenium
  • Provides relief for rheumatoid arthritis due to the high amount of copper

Sesame seeds:

  • High in copper, manganese, calcium, magnesium, iron and zink
  • The high amount of copper provides relief for rheumatoid arthritis
  • Support vascular and respiratory health (high blood pressure, restoring sleep patterns, protecting against heart attach, stroke and diabetic heart disease, protects against migraine attacks) due to the high amount of magnesium
  • Help prevent colon cancer, osteoporosis, migraine and PMS due to the high amounts of calcium
  • The zink support your bone health
  • It lowers cholesterol due to phytosterols

Flaxseeds:

  • The number one healthiest food on omega-3 fats, which gives it high cardiovascular benefits
  • Increases your anti-inflammatory and antioxidant protection and protects against type-2 diabetes, asthma, obesity, oxidative stress and excessive inflammation
  • It prevents cancer due to the protection against oxidative stress and excessive inflammation
  • Due to a high fiber content, it increases your digestive health

Coconut flakes:

  • Phoshorus strengthens your teeth and bones
  • Iron helps delivering oxygen to your muscles and organs
  • Mix coconut flakes with food rich in vitamin C such as strawberries or goji berries to increase your intake of iron.
  • Carbs gives you energy
  • Protein builds up your muscle mass, and make enzymes and hormones
  • NB: The main component of coconut is fat and saturated fat, which raises both good an bad cholesterol levels. If you therefore have problems with cholesterol, you might consider leaving coconut flakes out of the recipe.

Honey:

  • A natural sweetener
  • Has antioxidant benefits
  • NB: the benefits of the honey depends very much on the quality of the honey!

Maple syrup:

  • A natural sweetener, contains 60% sugar
  • Serves as antioxidants due to its richness in manganese and zinc
Art of Granola

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