Many people consider granola a healthy convenience food. Although this food may be better than other cereals and snacks on the market, it does have some drawbacks. Many "wholesome" formulas contain as much sugar as mainstream breakfast cereals. Even in organic products, sugar may be the first or second ingredient.
To avoid this drawback, health-conscious people can make their own granola.
- One way to make the best granola is to try various recipes and adapt them to personal taste.
- Unique combinations of seeds, nuts and dried fruit will create a formula just right for each individual.
Another aspect is the nutritional angle. There are sound reasons why baking grains, nuts and seeds does not give consumers all that they think they're getting. The oat contains a lot of phytic acid. This substance is defined as an anti-nutrient because it makes important vitamins and minerals unusable by the body. Niacin is one B-vitamin that phytates render useless. Phytic acid is a chelater, which means it binds to minerals and makes them unavailable. The list of affected minerals include all-important calcium and magnesium, as well as trace minerals that may already be in short supply like chromium and manganese.
How To Make The Best Everyday Granola:
Ingredients: (What You Will Need)
- Whole wheat and rye are other high-phytate grains.
- Seeds with a generous supply of this anti-nutrient include sunflower and pumpkin, which are popular granola ingredients.
- Nuts, including almonds, walnuts and hazelnuts, are also rich in phytic acid.
There is an easy way to keep favorites like these on the breakfast menu. Soaking the mixture overnight neutralizes much of the phytate content. The soaked cereal can then be cooked like oatmeal and eaten hot. This method takes a minimum of advance planning.
- Measure out the desired amount of cereal, add at least as much water, cover, and let stand for eight hours or more.
- Then bring to a boil and simmer for five minutes, stirring occasionally.
- Add more water if necessary to avoid scorching and obtain the desired consistency.
- If a crunchy texture is preferred for either breakfast cereal or granola snacks, soaking the ingredients can be followed by baking.
- High heat should not be used.
- Research shows that temperatures over 140 degrees harm fatty acids in almonds.
- Slow baking at low temperatures will not harm nutrients found in raw grains, nuts and seeds. Drain the soaked mixture, spread it thinly on a baking sheet, and slow-roast at temperatures no higher than 140 for two hours or more to regain the crunchy texture.
- Cool and store in an air-tight container to preserve freshness.
Fermenting and sprouting are other methods of neutralizing phytates. Consumers who like granola for its convenience as much as its taste might find these methods too labor-intensive. It is possible to buy pre-sprouted dried grains, nuts, and seeds in health food stores.
Whole grains are praised as a source of B-vitamins and other nutrients. Seeds and nuts are rich sources of fatty acids, which are easily destroyed by high temperatures. Both homemade and commercial formulas may be less than ideal after improper processing. To create truly nutritious granola, soak all ingredients and bake at low heat if at all.