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 Additionally, high-fiber foods like oats, nuts, and seeds slow down the emptying of your stomach and increase digestion time, which can help you feel fuller for longer — and may aid appetite control ( 6, 7) Other potential health benefits Finally, you can make granola yourself to minimize or eliminate added sugar and fat. However, remember that nuts and seed are still calorie-dense, so be sure to watch your portions even for homemade varieties. Summary

Some of you, like me, love big clumps in your granola. Here are my tips to achieving the best clumps: Instead, the first few ingredients should be whole foods, such as oats, nuts, seeds, and dried fruit. This recipe is my favorite, go-to granola recipe. Over the years, I’ve played around with it to create a bunch of fun variations. Here they are for inspiration: Fats like vegetable oil, coconut oil, and nut butters are often included to help bind the ingredients, add flavor, and aid in the toasting process. High-protein ingredients in granola may include nuts, such as almonds, walnuts, and cashews, and seeds like hemp, pumpkin, and sesame.Don’t bake the granola too long—just until it’s lightly golden on top, as described. It might not seem like it’s done yet, but it will continue to crisp up as it cools. Over-baking the granola seems to break the sugar bonds. For fresh citrus flavor, stir fresh citrus zest (up to 2 teaspoons) into the mixture before baking. I love adding orange zest, in particular. 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. Eating too much sugar may increase your risk of many conditions, such as type 2 diabetes, obesity, heart disease, cavities, and even some types of cancer ( 20, 21, 22, 23, 24).

What’s more, you should carefully consider serving sizes, which vary from 2 tablespoons (12.5 grams) to 2/3 cup (67 grams). Particularly small serving sizes can be misleading, as you’re likely to consume more than that amount. 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). Now, its time to add in the melted coconut oil, maple syrup and/or honey and vanilla extract. Mix very well, until every oat and nut is lightly coated.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). High-fiber foods, like the oats and whole grains found in granola, fill you up and keep you feeling fuller longer. Dietary studies have found eating a high-fiber diet can help you lose weight.

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). Triple Coconut Granola: This recipe calls for coconut oil, large coconut flakes and shredded coconut. Improve gut health. Granola has been found to increase levels of healthy gut bacteria, compared with refined breakfast cereals ( 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 These ingredients are full of fiber and good fats, making granola a nutrient-dense food. Here are some of the ways eating granola can benefit your health:

As such, watch out for ingredients like chocolate chips, honey, and dried fruit with added sugar. Summary However, these can supply excess calories. Eating more than the specified portion may lead to unwanted weight gain, increasing your risk of obesity and metabolic disease ( 18). 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 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!

As I grew older, I tried eating cereal/granola (trying to act healthy haha), but since I dislike the taste of milk, I tried to have it with soy milk, but not only it’s time consuming, it also feels weird to have cold food for breakfast. I wasn’t a fan of granola bars as well as they are dry and too sweet. If you’d like to add unsweetened coconut flakes, you can add it halfway through baking for perfectly toasted results (see recipe note). The morning staple has been pretty demonised over the years, with some studies citing high sugar and calorie levels as reasons to swerve it altogether. Oil helps make this granola crisp and irresistible. I prefer unrefined coconut oil, which is delicious (you can barely taste the coconut, if at all) and produces the perfect texture. Oats contain a compound called beta-glucan, which has been shown to reduce levels of low-density lipoproteins (LDL) or “bad” cholesterol. LDL cholesterol clogs blood vessels and can lead to heart disease or other health problems.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. 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.