Breakfast: Granola

Recipe by /contributors/george-weld On those mornings when you don't want to do anything but get up, pour coffee, and sit with your face in the sun, homemade granola is a good thing to have around. Ours is meant to be not too sweet. We serve it over very

This recipe includes superfoods such as:

Cinnamon, Wheat Germ, Sesame Seeds, Honey

Health benefits of Granola

Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). Wheatgerm is a natural source of Inositol, which is often prescribed in the form of supplements for women with PCOS due to its ability to effectively reduce insulin resistance and improve insulin sensitivity. Sesame seeds help with progesterone balance. Lignans found in in sesame seeds help to prevent excess estrogen production.

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

2 1/2 cups rolled oats
1/2 cup raw wheat germ
1/2 cup flax seed
1/2 cup sesame seeds
1 cup blanched almonds, chopped
1 scant tsp cinnamon
1/8 tsp kosher salt
1/8 tsp black pepper
1/4 cup 2 tbsp (3 oz) canola oil
3 tbsp honey
3 tbsp molasses
1/4 cup dried fruit

Instructions

Heat oven to 300 °F.
Combine all dry ingredients in a large bowl and mix well. add the canola oil, honey, and molasses (if you measure the oil in your measuring cup first, the honey and molasses will pour more easily). Stir until well combined and all the dry ingredients are coated.
Spread the granola on a baking sheet with a spatula—if you like your granola with clusters, make sure it's packed together tightly.
Bake for 10 minutes before stirring. If you want to preserve clusters, just be sure you don't stir it too thoroughly.
Continue baking and stirring every 10 minutes until the granola is golden brown—about 30 –35 minutes. Remove the pan from the oven and add dried fruit. Allow the granola to cool completely (it will get crunchy as it cools). Store in an airtight container for up to 2 weeks.