by Grace Dickinson and Emma Fogt
A 20 year study recently published in the New England Journal of Medicine looked at weight gain over time in 120,877 women. Certain foods were associated with avoiding weight gain over time -those being vegetables, whole grains, fruit , nuts and yogurt (NEngJMed 2011;364:2392-404).
The best way to start off the day? How about kicking off the morning with the protein from the yogurt, plus all the vitamins and nutrients from the fruit, combine with fiber-filled granola to create a complete breakfast that is sure to satisfy your taste buds. And when you whip up your own granola, like in the recipe below, you can ensure your day isn’t off to a sugar-laden start.Layer with fresh summer berries for an added fruit serving and natural sweetness.
Make the granola ahead of time so you can whip this breakfast up in a flash, leaving plenty of time for you to get started on any other patriotic dishes/activities you might have in mind.
Homemade Granola
(Makes about 7 cups)
Dry:
-3 cups oats
-1 1/3 cup wheat germ
-2/3 cup almonds, roughly chopped
-1/2 cup walnuts, roughly chopped
-1/2 cup raw pumpkin seeds
-1/4 cup raw sunflower seeds
-3/4 tsp. cinnamon
-1/8 tsp. nutmeg
-1/4 tsp. salt
-1/2 cup raisins
Liquid:
-1/3 cup safflower oil or coconut oil*, plus more for greasing
-1/2 cup maple syrup
Preheat oven 300F. In a large bowl, combine dry ingredients together, excluding the raisins. Stir in liquid ingredients, and mix until thoroughly incorporated.
Grease an extra large baking sheet. Spread oats mixture in thin layer across baking sheet. Bake 40-50 minutes, stirring every ten minutes.
Remove from oven. Stir in raisins. Let sit until cool. Store in a tightly covered jar.
Homemade Granola
(Makes about 7 cups)
Dry:
-3 cups oats
-1 1/3 cup wheat germ
-2/3 cup almonds, roughly chopped
-1/2 cup walnuts, roughly chopped
-1/2 cup raw pumpkin seeds
-1/4 cup raw sunflower seeds
-3/4 tsp. cinnamon
-1/8 tsp. nutmeg
-1/4 tsp. salt
-1/2 cup raisins
Liquid:
-1/3 cup safflower oil or coconut oil, plus more for greasing
-1/2 cup maple syrup
Preheat oven 300F. In a large bowl, combine dry ingredients together, excluding the raisins. Stir in liquid ingredients, and mix until thoroughly incorporated.
Grease an extra large baking sheet. Spread oats mixture in thin layer across baking sheet. Bake 40-50 minutes, stirring every ten minutes.
Remove from oven. Stir in raisins. Let sit until cool. Store in a tightly covered jar.