Nutrition
By Nancy Adler
Granola is a high-protein, high-fiber source of micronutrients. Granola may vary in taste, calories, fat, fiber and sugar — sometimes too much sugar. You are better off enjoying plain no-sugar granola and adding dried fruits or a natural sweetener. Try to grab the granola variety that has more nuts in the mix. Nuts are high in protein. The ingredients to look for in granola include oats, flaxseeds, chia seeds and almonds, which offer numerous health benefits.
Granola has been shown to reduce blood pressure and reduce high cholesterol levels. Dried fruits in low-sugar granola reduce blood sugar levels. The fiber in nuts and dried fruits can reduce total LDL (harmful) cholesterol levels. These are both risk factors for heart disease.
Granola is convenient. It’s easily packed in a briefcase or a backpack. It’s easy to store and keeps for a long time. Granola snack bars are a popular grab-and-go. However, they are processed and loaded with added sugars, oils and additives. Fats like vegetable oils, coconut oils and nut butters are included to help bind the ingredients and add flavor. These ingredients add extra calories, which may lead to unwanted weight gain and increase the risk of obesity and heart disease.
Some granolas can have up to 4 teaspoons (17 grams) of sugar in a single serving. Making your own granola mix is best to help eliminate or control the sugar amounts.
Please enjoy this recipe in my cookbook, “Nancy’s Recipes for Life,” available in my Linwood office location and Capellas Oil and Vinegar store in Ocean City.
Sunflower Seed Granola
Ingredients:
- 1/4 cup of unsalted sunflower seeds
- 1 -1/2 cup of plain oatmeal
- 1/4 cup of ground flaxseeds
- 1/2 cup of raisins
- 1/2 cup of slivered almonds
- 1/2 cup of shredded coconut (unsweetened)
- 3 tablespoons of natural peanut butter
- 1/2 teaspoon of sea salt
- 1/3 cup of agave nectar
- 1/2 teaspoon of vanilla
Directions:
Preheat the oven to 300 ℉.
Combine all ingredients in a bowl and mix until evenly blended.
Press the mixture into a 9×9-inch baking pan and bake for 30 minutes.
Crumble and store in an airtight container.
Nutritional information:
Fat: 8.0 grams
Carbs: 22.6 grams
Calories: 179.7
Protein: 4.3 grams
Serves 10 (1/2 cup serving)
Nancy Adler is a certified nutritionist and practitioner in Linwood. Her office is located in Cornerstone Commerce Center, 1201 New Rd. Learn about her practice at ww.nancyadlernutrition.com (609)653-4900. Nancy is the Recipient of the Best of The Press 2020, 2021, and 2022 Gold Award. You may listen to Nancy every Saturday at 11 am Nancy Adler Nutrition LIVE! NewsTalk 1400 WOND and 92.3 the station is fm
