Is "Healthy Granola" Just a Good Marketing Scheme?
- 3 Minutes Read
- Feb 14, 2017
Since one cup of granola can easily provide 500 calories, which for a person trying to lose weight on a 1500-calorie diet, provides one third (1/3) of the calories needed for the day, is "healthy granola" just a good marketing scheme?
Did you know that some store bought granola contains so much fat, sugar and calories that you might as well be eating a chocolate candy bar? Ironically, even though granola is touted as a health food, the calories of nuts, honey and dried fruit can add up quickly to a breakfast or snack higher in calories than you thought. One cup of granola can easily provide 500 calories, which for a person trying to lose weight on a 1500-calorie diet, provides one third (1/3) of the calories needed for the day.
Is "healthy granola" just a good marketing scheme? No, when eaten in moderation, using a healthy homemade recipe, granola is an excellent source of fiber, iron, heart healthy fats, and protein.
Not only will your house smell amazing while your homemade granola is baking in the oven, you will be able to control the calories, fat and sugar content by choosing healthy ingredients.
As a rule of thumb, remember the ratio of six to one.
In making homemade granola, use six cups of dry ingredients, such as oatmeal, nuts, dried fruit to one cup of wet ingredients, such as oil and honey. This Good for You Granola recipe is flexible and easy to modify based on your taste preferences. Because I like to put the granola into glass jars with a ribbon around it for presents, I make a large recipe of a total of 14 cups and bake it on two sheet cake pans (with edges). The recipes make 28 portions of 1/2 cup each or 56 portions of 1/4 cup each.
Prep Time: 15 minutes
Bake Time: 45-60 minutes
Bake Temperature: 300 degrees Fahrenheit
In a large mixmaster bowl, combine the 11 cups of dry ingredients first.
7 cups of old-fashioned oats
1 cup of wheat germ
1 cup of nonfat dry milk
1/2 cup chia seeds
1/2 cup flax seeds
1 cup chopped nuts, your preference, for example: pecans, walnuts, sunflower seeds, etc.
Add wet ingredients and mix well.
1 cup canola oil
1 cup honey
Spread in an even layer on two sheet cake pans or jellyroll pans (16" x 24" x 3").
Bake at 300 degrees Fahrenheit for 45-60 minutes until lightly browned.
Stir and switch pans in oven after 30 minutes.
When cool, add the dried fruit.
1 cup dried fruit (e.g. cherries, raisins, dates, etc.)
Store in airtight containers.
1/2 cup = 288 calories, 15 g total fat, 36 g total carbs (6 g fiber), 7 g protein
1/4 cup = 144 calories, 7.5 g total fat, 18 g total carbs (3 g fiber), 3.5 g protein
Note: If you are is trying to gain weight, enjoy a generous portion size of granola. Boosting your calories from nutritious ingredients compared to pop, chips, or candy is healthier for you.
Think of granola as a topping for other healthy foods. For a granola parfait, in a bowl put some Greek yogurt (0% fat), which is naturally high in protein, calcium and vitamin D and add fresh anti-oxidant rich berries. Then, sprinkle a few tablespoons of granola over the top for a crunch.Make a Mixture
Mix in bowl 1/2 cup of granola and 1/2 cup of old-fashioned dry oatmeal. Oatmeal, by itself, is low in calories and high in fiber. By "diluting" your granola with healthy old-fashioned oats, you can increase the fiber and lower the total calories.
By mixing together healthy ingredients for the recipe of Good for Your Granola and eating smart for weight loss, granola can be a part of your weight loss plan. Note: You can copy the customized recipe from dietitian or dietician if you wish to use it without entering it yourself.
In good health,
Martha M. Henze, MS, RDN
I think my family and friends will be happy now that I am done writing this blog. They were the recipients of many kitchen experiments while I created my Good for You Granola recipe.
Foods & Recipes->Grains & Cereals Meal Planning & Diets->Breakfast