Granola can be a healthy addition to your breakfast because it contains fiber and several other key nutrients. It is essential to eat a nutritious morning meal because it refuels your body after a long period of time without sustenance, and it also prepares you for the day ahead. Including granola in your breakfast recipes is one way to get the fiber, protein, vitamins and minerals you need for a healthy morning meal.
Granola with Fresh Fruit
A simple bowl of granola paired with fresh fruit is a nutritious breakfast that contains several grams of fiber as well as some vitamin C and vitamin A. The natural sugars in fruit also fuel your body and give you two or three hours of energy for the upcoming morning. Store-bought granola works well, but you can also make it yourself. Combine 2 cups oats, 1 cup chopped nuts, 1/2 cup dried fruit, 1/2 cup ground flaxseeds, 1/2 cup agave nectar or honey, 1/4 cup peanut or almond butter and small amount of oil and ground cinnamon on a cookie sheet. Toss to coat very well, and bake at 300 degrees F until golden brown, about 1 hour. Cool and serve with chopped mango, kiwi, apple, banana or berries.
Granola with Yogurt
Homemade granola paired with low-fat plain yogurt is a nutritious breakfast that supplies fiber, protein and calcium. Combine 2 cups rolled oats, 2 cups puffed rice, 3/4 cup wheat bran, 1/2 cup raw wheat germ, 1/4 cup sunflower seeds, 1/4 cup chopped nuts, 1/4 cup dry milk, 3/4 cup honey, 1/3 cup canola oil, 1/2 tsp. vanilla and 1 cup dried fruit on a large cookie sheet. Stir well and bake at 250 degrees F until golden, which takes about 1 hour. Cool and sprinkle 1/2 to 1 cup over a bowl of plain yogurt. Fresh fruit, such as berries or apples, can enhance the taste and add even more fiber, vitamins and minerals to your morning meal.
Breakfast Granola Bars
Many store-bought breakfast bars contain several grams of added sugar, as well as an unhealthy amount of saturated fat. Making your own granola bars is one way to continue enjoying this breakfast while also boosting your morning intake of fiber and other important nutrients. In a large bowl, place 2 1/2 cups crispy rice cereal, 2 cups quick-cooking oats and 1/2 cup raisins. In a saucepan combine 1/2 cup brown sugar and 1/2 cup honey, and bring to a boil. Remove from heat and stir in 1/2 cup crunchy peanut butter and 1 tsp. vanilla. Pour over dry cereal and press into a greased baking dish. Allow the granola to cool, and then slice into small bars. Serve with fresh fruit and a glass of skim milk.
Pancakes with Granola
Your favorite pancake recipe can be nutritionally enhanced by adding granola. Prepare your pancake recipe using whole-wheat flour for a boost of fiber. Put one or two pancakes on a plate and top with creamy peanut butter, unsweetened applesauce and a generous sprinkle of low-fat and low-sugar granola. You can likely omit the sugar-laden maple syrup, because the applesauce and peanut butter combine with the granola for a slightly sweet topping combination. This recipe also works well with waffles.
References
- "Smart School Time Recipes"; Alisa Marie Fleming; 2010
- MayoClinic.com; Recipe: Nutty Berry Granola; June 2006
- "Healthy Cooking"; Allrecipes.com; 2010
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