It may be one of the most convenient on-the-go healthy snacks around: granola. This combination of oats, nuts, seeds, and dried fruit has a place in our culture as an emblem of a healthy, all-natural, active, and usually outdoorsy lifestyle. Think about it—have you ever heard someone described as being “very granola”?
Is it any wonder that granola has such an association? It’s provides the sustained energy, vitamins, and minerals you need for a vigorous lifestyle, but it’s compact and easy to carry with you on the go. It’s easy enough to scoop up in the palm of your hand, or you can opt to eat it in bar form.
And with National Granola Bar Day on January 21, you’ve got a great excuse to consider how well this snack favorite fits into your healthy lifestyle.
Granola has been around since the mid to late 19th century, when it was actually a trademarked name for a cereal created by John Harvey Kellogg (yes, the founder of the Kellogg’s brand), who was a doctor, nutritionist and all-around health advocate. Kellogg actually adapted his granola from an original recipe by fellow health advocate James Caleb Jackson, who made his product from crumbled graham flour instead of oats.
Granola gained popularity in the 1960s thanks to hippie counterculture, and then it became commercialized in the 1970s. This was also the decade when the granola bar made its debut.
Today, you can find all kinds of granola and granola bars on store shelves, products made by mainstream brands and health brands alike. But before you buy a box of it, take a moment to read the ingredient list and the nutrition facts—you might find, as so many others have, that this food once hailed as a healthy option has evolved into another sugary, oily marketing ploy.
In fact, nutritionists at the Center for Science in the Public Interest have gone so far as to decry granola bars as not being a healthy option, comparing them to cookies disguised as a health food. It’s not an unfair comparison: A Nature Valley Oats ‘N’ Honey granola bar has 100 calories with 3.5 grams of fat and 6 grams of sugar; by comparison, two Pillsbury Soft-Baked Mini Chocolate Chip Cookies (manufactured by General Mills, which also manufactures the Nature Valley brand) have 75 calories with 3.5 grams of fat and 5 grams of sugar.
In many ways, the caloric density that makes granola a bad choice for some consumers is what makes it a healthy choice for others: It provides plenty of energy at very little volume for people who are trying to carry it on hikes, camping trips, and other adventures. Those who are trying to watch their calories should avoid granola or granola bars with large amounts of sugar and keep their portions in check—a half-cup serving of granola can sometimes exceed 200 calories. Try combining half a serving with a lower-calorie cereal like Cheerios.
If you’re moderate in your consumption of granola, you can enjoy the many health benefits it has been lauded for over the past century and a half. Most granola is made with a base of whole-grain oats, which help you meet your recommended three to eight 1-ounce servings of grains recommended by the USDA. While most Americans get plenty of grains, they’re usually getting refined, processed grains. Not enough people are getting the recommended whole grains like oats, which provide your body with complex carbohydrates for sustained energy. The fiber in oats may help reduce your blood cholesterol and lower your risk of heart disease, obesity, and type 2 diabetes.
Your best option for getting healthy granola or granola bars? Make them at home! It’s easier than you might expect, and you’ll have greater control over the amount of sugar and oil you use. You’ll also be able to include plenty of healthy add-ins to up the nutritional factor. Want to include almonds or sunflower seeds? You’ll be getting a healthy dose of vitamin E, which is great for your memory and cognitive performance. How about raisins? You’ll be getting potassium, which is important for fluid balance.
If you’re looking to make your own batch of granola at home, give this recipe a try. Remember—you can always tweak it a little to suit your own tastes and nutritional needs.
Granola
Ingredients:
- 4 cups old-fashioned oats
- 1 cup chopped raw almonds
- 1/4 cup raw pumpkin seeds
- 1/4 cup raw sunflower seeds
- 1 teaspoon ground cinnamon
- 1/4 cup canola oil
- 1/4 cup honey
- 1 teaspoon vanilla extract
- 1 teaspoon salt
- 1 cup raisins
DIRECTIONS:
Preheat the oven to 350 degrees Fahrenheit. Line your baking sheet with parchment paper. Set the raisins aside. Combined the dry ingredients in a bowl and stir to combine. In a separate bowl, combine the oil, honey, and vanilla extract. Whisk together and pour over the dry ingredients. Stir to combine. Spread the mixture over your baking sheet in a thin later. Bake for 15–20 minutes. Remove from the oven and allow to cool completely (approximately 45 minutes). Toss the cooled cereal with the raisins and store in an airtight container.
Granola Bars
Ingredients:
- 2 1/2 cups old-fashioned rolled oats
- 1 cup chopped raw almonds
- 1/2 cup milled flaxseed
- 3/4 cup honey or maple syrup
- 1 teaspoon ground cinnamon
- 3 tablespoons canola oil
- 1 teaspoon vanilla extract
DIRECTIONS:
Preheat the oven to 300 degrees Fahrenheit. Combine dry ingredients and wet ingredients in separate bowls. Slowly add the wet ingredients to the dry ingredients, stirring thoroughly. Line a 9x9-inch baking dish with parchment paper. Spread the mixture evenly across the bottom of the dish and press down so that it’s nice and compact. Bake for 25–30 minutes. Allow to cool completely, then cut into bars.
