A review of Granola, getting to know granola up close and personal but not like “in someones mounted triangle up close and personal.”
Intro
Granola is a staple for all “heath conscious” individuals or just for the majority of us because it is easy and usually pretty damn tasty. Because granola has hung out with the fit kids for so long due to guilt by association is has gotten the rap that if it is granola, it is healthy. Not necessarily true. I personally eat granola a few times a week. I love Chocolate Banana Nut Granola. How healthy does that sound? It’s actually not that bad, but I am not eating just granola by the cup load, nor should you. I have maybe 1/4 – ½ cup at most on my yogurt in the morning and that is it. Reason being granola is a great way to jump start your metabolism but just like with humans, it can go down the wrong path and lead you astray. In this review of granola we will dig deeper into the nutritional benefits, what to watch out for and add a good little recipe to munch on!
General Information
Clik here to view.
Its granula! No,it is granola! Who cares just eat it.
Generally speaking granola found commonly is just a baked version of oatmeal. You can imagine that back in the day before hot pockets and toaster strudels breakfast could get boring. Eating mushy oatmeal day in and day out got tiring so people started experimenting which lead to a long chain of who came up with it first and who used which ingredients to make it different. The results varied from “muesli, granula and finally granola.” Granola can be made in many different forms but most popularly made from oatmeal or graham flour chips, nuts, dried fruits and sweetener of some form.
Clik here to view.
Proof that if you do not read the label granola can surely be unhealthy. Dont choke out the Quaker Oats guy, just change brands.
This is where things can get tricky on how healthy your granola truly is. Depending on the calories, sugars and fats per serving granola can really run away on you and be not as healthy as you thought. One thing that is consistent though is that all granola will provide you with what you need to start your day; it is just a matter of figuring out which you like best out and which are the best for you. One could be high in sugar and not the healthiest but that does not mean you cannot eat only a half serving on your yogurt in the morning rather than granola seasoned with a little yogurt.
When is the best time to eat granola?
Time of ingestion: When you think of granola you think of breakfast, unless you are one of those savages from NYC that go bananas over brunch, in that case, just agree you like breakfast at all hours and want an excuse to be drinking at 11 am on a Sunday. But you think of breakfast because that is when the best time to utilize granola is. Packed full of good carbs, fiber, protein, sugar and some fats, you really are getting a little bit of everything to help build your inner fire. Added to a little yogurt and you will be off to a great start. A small portion makes for a great “to-go” snack in between meals while working or traveling. It will battle hunger, provide you with some good nutrients and satisfying crunch. Once again though, snack, so snack size portion, not a zip-lock bag packed full, you will eat it all on mistake like potato chips.
Get to know your granola
Clik here to view.
You know that white belt at the gym that berimbolo’d the hell out of you? Yea some granola can be like that and be packed full of sneaky ingredients waiting to submit your “healthy eating”
As stated above, granola can be good for you if chosen correctly. What you need to be careful of after your eyes fall on a bag of delicious sounding granola is what the nutritional label on the back says. By now I hope you know where to locate the nutritional label on a package and understand it at a glance. Once you can check out the label then process the information and see if it really is the right fit for you. Here are a few tips on how to do just that.
Check the label: When looking at the label you must address a few areas and luckily they are in order as you read from the top down. In a quick glance you can find what you are looking for.
Serving size: This is our guideline. When eating granola we should commonly keep our portions down to ~1/2 cup to 2/3 cup. Luckily most granola brands out there use this as their serving size.
Calories: Granola can sneak in calories when you aren’t paying attention. Basic granolas can have up to a few hundred calories per serving. If a serving is ¼ cup and it has 200 calories just think if you over do it and eat a measly cup of granola, that is 800 calories right there…So pay attention to the calories and factor that into your portioning.
Sugar: The biggest waistline killer of granola, this is what will make you have to grease up to squeeze into your A2 gi. You want to locate and find the sugar per serving. A good goal is to find granola that is floating around the 8 grams per serving. Check that off the list and head to the ingredients list and make sure it is not high-fructose corn syrup as a sweetener. Opt for natural sugars such as honey, brown sugar, cane sugar etc.
Clik here to view.
Dumping it out and sorting through it to find out whats in it is much harder than just looking at the label…but more power to you if you want to do that.
Fat: Fats are not our enemy, bad fats are though. Check out labels and watch out for saturated fats. Opt for granolas that are lighter in fat and get your fat source from the Greek yogurt you add it to instead. Nuts can be found in granola frequently and those do add up in the fat category but are not necessarily bad, in moderation. Aim for the unsaturated fat content per serving to be around 2 – 4 grams.
Ingredient List: Be smart about what you are eating. You do not need to be a food scientist to know that something that sounds like a chemical is probably a chemical and not the best for you. Granted citric acid sounds like something that would burn your insides but its not. But inulin is a fiber that can mess with your digestion. Look at oils that you recognize as good for you, opt for coconut oil or olive oil rather than hydrogenated oil.
Clik here to view.
Watch out, these sneaky little bastards look delicious but will take your back in a heartbeat and then eventually who knows, they could actually take your heart beat away!
Important to note: Granola bars and granola should be treated differently. Most bars contain some sort of binding agent, I don’t mean industrial glue, but more so caramel or honey. This can really jack up the sugar content and make those bars not so great. Granted they taste so fucking good.
Benefits
- High in fiber which helps digestion
- Lowers cholesterol and lowers the risk of certain cancers
- Easy, cheap and has a long shelf life
- Great to take on the go and nutritionally dense
- Very wide range of flavors and styles for all tastes.
Cooking tips and tricks:
Flavor pairings: Fresh fruit, jams/preserves, shredded coconut, nuts, dried fruit, chocolate
Fat pairing: Milk, yogurt, and peanut butter
Tips and tricks
- Use a thermos for your yogurt and granola to take it on the go.
- Make your own granola that way you can ensure exactly what goes into it.
- Try granolas on savory dishes, apple granola would go well and add a nice crunch to duck or pork dishes.
- Use your favorite granola that fits into your diet and make granola bars out of it instead.
Recipe:
Clik here to view.
Never be flat on the mats, leave that up to your granola.
Homemade PB & J Granola Guard Pass
Makes 1 quart
INGREDIENTS
Main Components
Old-fashioned rolled oats: 1 1/2 cups
Roasted peanuts: 1 cup
Pumpkin seeds, hulled, raw: ½ cup
Wheat germ: ½ cup
Cinnamon, ground: ¼ tsp
Ginger, ground: ½ tsp
Salt: ¾ tsp
Honey: ½ cup
Dark brown sugar: ¼ cup
Peanut butter: ½ cup
Vanilla: ¾ tsp
Olive oil: 1/3 cup
Dried cranberries: ¼ cup
Raisins: ¼ cup
METHOD
Main Components
Turn your oven to 325°F.
Place parchment paper or a sil-pad if you have one, on a sheet tray.
Combine oats, peanuts, pumpkin seeds, wheat germ, cinnamon, ginger and salt in a large bowl.
Using a small pot over medium heat bring honey and brown sugar to a simmer. Remember to constantly be stirring to avoid any burning. Once the sugar has dissolved turn off the heat and stir in peanut butter and vanilla.
Add the honey mix to your dry ingredients in the bowl with oil and toss to combine, be careful to not do this by hand, that honey is still hot ya fool.
Once mixed plop everything down onto the sheet tray into one even layer and bake for 40 minutes. While the granola’s baking give it a stir a couple times to ensure even baking.
Once out of the oven add back to a large bowl and toss in dried cranberries and raisins. Let cool and package in air tight containers and keep in a dry place.
Crush it in the morning for a nice little snack that will power your jiu jitsu game to new levels and hell your professor might just give you a black belt right away. You never know, so you might as well start your day off on the right foot.
EQUIPMENT
Baking sheet with parchment paper or a sil-pad
Oven
Large bowl
Small pot
Rubber spatula
Conclusion
Clik here to view.
Usually sneaky submission skills would mean you are a higher rank but the ones found in granola are more detrimental than they are good. Just be careful when selecting granola and you will reap the rewards like a baseball bat choke from half guard. Boom, home run.
Granola is great, but only in moderation and when used correctly. When paired with yogurt or other fats and eaten in control portions it is a fantastic way to start the day that will surely make you feel better. Will it make you a super star athlete? That I can not promise you, but I can say it will taste good and help you start your day with a smile. Go crush some granola so you can submit the work day, train some jiu jitsu and then subscribe to the weekly newsletter to get posts like this hand delivered right to your email by the little gnomes that run the internet. Also check out www.invertedgear.com and use GOURMET10 at www.q5sn.com for 10% off your order! OSS!