Granola is a notable source of fiber and also contains some vitamins and minerals. A bowl of granola for breakfast is a healthy way to start your day, but you can also prepare nutritious snacks that incorporate granola. According to Heidi Reichenberger McIndoo's book, "When to Eat What: Eat the Right Foods at the Right Time for Maximum Weight Loss," low-fat granola made with whole grains provides the most nutritional benefits.
Yogurt-and-Granola Bowl
Low-fat yogurt is a nutritious snack that provides several important nutrients like calcium and protein. Empty an 8-oz. carton of your favorite yogurt into a bowl. Sprinkle with granola. Add some chopped dried fruit for a boost of fiber, potassium and vitamin C. Other topping options include a drizzle of honey, which is rich in antioxidants, or ground cinnamon, which adds sweetness. Chopped nuts are a protein-rich topping.
Granola with Berries
A bowl of fiber-rich, low-fat granola with berries can be a nutritious snack or breakfast with fiber, vitamin C, potassium and antioxidants. Pour a splash of skim milk over the top. Add fresh peaches, mango or bananas as other nutrient-dense options.
Granola Bar
Some commercially-prepared granola bars are healthy, but many are loaded with sugar and fat. Making your own granola bars is one way to add granola to your day without going overboard on fat and sugar. Jorj Morgan and Jody Whipple suggest using rolled oats in their book, "The Complete Idiot's Guide to Good Fat, Good Carb Meals," because they are high in fiber and nutrients like iron. Combine 1 cup rolled oats with 1 cup low-fat granola, 2/3 cup chopped walnuts and 1/2 cup dried fruit, such as raisins. Pour over 1/2 cup honey and stir. Press into a greased casserole dish and bake for 25 minutes at 300 degrees F. Cool the bars completely before cutting.
Granola Parfait
Layering several healthy ingredients with your favorite low-fat granola is another nutritious snack. Place 2 tbsp. of granola at the bottom of a tall glass. Top with pureed fruit, such as applesauce or pears, a sprinkle of sunflower seeds and some chopped fresh fruit, such as berries or apple chunks. Make two or three more similar layers. Sprinkle the top layer with granola and serve. Add toasted nuts to increase the fiber and protein content.
References
- "When to Eat What: The Right Foods at the Right Time for Maximum Weight Loss"; Heidi Reichenberger McIndoo; 2010
- "The Complete Idiot's Guide to Good Fat, Good Carb Meals"; Jorj Morgan and Jody Whipple; 2005
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