- Prep Time30 min
- Cook Time20 min
Healthy Granola recipe
This is a zero-oil healthy granola recipe as I have not used any kinds of oil or ghee while making granola cereal. This granola also does not contains any kind of artificial sugar or honey. This is a complete sugar-free cereal. There are many ready-to-eat kinds of cereal in the market majority of which have higher calories and lower proteins as well as fibers. Whereas this homemade granola contains lower calories than the market counterparts and more proteins and fibers. Let’s see how to make homemade granola recipe.
Why choose this healthy granola recipe
- This is a low calorie ready to eat cereals
- Can be easily added to the meal plans for weight loss
- The ingredients used in making this recipe do not cause gluten sensitivity.
- Contains better fiber and proteins as compared to the market counterparts.
- Sugar-free cereal
- No oil used.
- Those having PCOD or thyroid may also have this granola cereal
Best time for healthy granola recipe
If you have time, you may grate vegetables of your choice, add them to granola and take it with curd. Whereas if you are running out of time, take a single serving of granola with 200 ml milk as a completely sugar-free breakfast or dinner. You may also add 1 spoon or 1 dates pulp for mild sweetness. Adding dates is optional as you will find that this granola has a natural mild sweetness.
Many people, on my YouTube channel, have enquired about the brand of rolled oats I use. I would like to disclose here that I am using True Elements brand-rolled oats to make this homemade granola. In general, oats are gluten-free but sometimes they are processed in the same facility where wheat is also processed. This leads to cross-contamination with the oats. However, the manufacturer has declared that the rolled oats manufacturing they adopt is free from cross-contamination and hence the rolled oats are truly gluten-free.
Market cereals vs homemade granola
Here a small comparison of macronutrients is made to show how healthy is the homemade granola in comparison with typical market granola for your review and opinion. You can select or compare this granola recipe with the market cereals you are using. Do comment in the comment box below what you think
Serving Size – 40 gm vs 50 gm
I have always said that serving size is very important in veg diet plans. If you want to reduce weight find a magic food that gives you low calories and still satisfies the food hunger. If you look at the calories, you will find that I am envisaging more serving size for 1 serving of granola whereas the serving size of market-ready cereals is limited to 30 to 40 grams owing to their higher calorie content. If you make this homemade granola you can have 10 to 20 grams of serving more than the market cereals.
Energy – 395 kCal vs 207 kCal
Despite having a higher serving size, calories in homemade granola are way lower than the calories in market cereals. This means that if you are taking market cereals as breakfast in your weight loss plan you can have it in lesser calories, or you can eat more granola quantity in the calories.
Proteins – 9 gm vs 7.23 gm
If you just look at the protein, you may think that homemade granola has lower protein content at once. However, when you compare it with the calories you are trading you are getting more proteins. This explanation is being left incomplete just to stimulate the reader’s intellect and comment in the description box below on how he or she thinks about proteins.
Carbohydrates – 79.6 gm vs 28.12 gm
It is also clear from the figures that carbs content in this granola recipe is significantly lower than the market cereals the serving size is 20% more than market cereals. This granola recipe can be clubbed with milk in the morning breakfast or can be clubbed with fresh vegetables to make a healthy meal as you don’t have to care about carbs. If you are following a low-carb diet this healthy granola recipe is an ideal choice for breakfast or dinner and it is sugar-free.
Fiber – 8.4 gm vs 5.12 gm
A simple glimpse will also tell you that the healthy granola recipe contains fewer fats than market cereals. However, when you look at the detailed nutritional information below, you will observe that the granola recipe has more essential fatty acids than the market cereals.
Ingredients for the Healthy Granola
Nutrition in Healthy Granola Recipe
Healthy granola recipe nutrition compared with male and female DRI (Dietary Reference Intake)
Serving size: 50 gm granola
Calories in healthy granola recipe
a. Calories in granola recipe are 207 kCal; as much as 10.35 % of male DRI of 2000 kCal. Therefore, it can attain 13.80 % of female DRI of 1500 kCal.
b. Protein forms 13.97 % of the calories
c. Carbs form 54.34 % of the calories in granola recipe.
d. Fats form 30.35 % of the calories.
Macros in granola recipe
a. Protein in granola recipe – 7.23 gm, particularly 9.64 % of male DRI of 75 gm. Further, it can complete 12.85 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.
b. Carbs in granola recipe – 28.12 gm, therefore, is 10.23 % of male DRI of 275 gm. Therefore, it can achieve 13.63 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.
c. Fats in granola recipe – 6.98 gm, notably 10.47 % of male DRI of 66.67 gm. As a result, a woman gets 13.96 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.
d. The Fibre in granola recipe – 5.12 gm, thus is, 13.47 % of male DRI of 38 gm. Consequently, females get 20.48 % of female DRI of 25 gm.
e. Soluble Fibre – 0.19 gm, particularly 1.90 % of male DRI of 10 gm. Consequently, females will get as much as 1.93 % of female DRI of 9.86 gm.
f. Total Free Sugar – 0.14 gm, which is not only 0.23 % of male DRI of 60 gm but also 0.28 % of female DRI of 50 gm.
Vitamins in granola recipe
a. Vitamin A – 0 mcg, as much as 0.00 % of male DRI of 900 mcg. Furthermore, women can get as much as 0.00 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.06 mg, particularly 5.00 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 5.45 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.04 mg, therefore, is 3.08 % of male DRI of 1.3 mg. Besides, women also get 3.64 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 0.47 mg, notably 2.94 % of male DRI of 16 mg and 3.36 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.08 mg, thus is, 6.15 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 0.3 mcg, therefore, is 1.00 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 6.1 mcg, as much as 1.53 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 0.25 mg, therefore, is 0.28 % of male DRI of 90 mg. Further, it is 0.33 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 9.03 mcg, notably 180.60 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.05 mg, thus is, 0.33 % of DRI of 15 mg for males and females.
l. Vitamin K – 0.28 mcg, as much as 0.23 % of male DRI of 120 mcg and 0.31 % of female DRI of 90 mcg.
Minerals in granola recipe
a. Calcium – 66.13 mg, particularly 6.61 % of DRI of 1000 mg for males and females.
b. Phosphorus – 149.77 mg, therefore, is 21.40 % of DRI of 700 mg for males and females.
c. Iron – 2.96 mg, notably 37.00 % of male DRI of 8 mg and 16.44 % of female DRI of 18 mg.
d. Magnesium – 77.23 mg, thus is, 19.31 % of male DRI of 400 mg and 24.91 % of female DRI of 310 mg.
e. Copper – 190 mcg, as much as 21.11 % of DRI of 900 mcg for males and females.
f. Manganese – 0.91 mg, particularly 39.57 % of male DRI of 2.3 mg and 50.56 % of female DRI of 1.8 mg.
g. Molybdenum – 0 mcg, therefore, is 0.00 % of DRI of 45 mcg for males and females.
h. Zinc – 0.59 mg, notably 5.36 % of male DRI of 11 mg. At the same time, women get 7.38 % of female DRI of 8 mg.
i. Chromium – 190 mcg, thus is, 542.86 % of male DRI of 35 mcg. Besides, women too get 760.00 % of female DRI of 25 mcg.
j. Selenium – 4.65 mcg, as much as 8.45 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0 mg,
l. Potassium – 82.27 mg, as much as 1.75 % of DRI of 4700 mg for males and females.
m. Sodium – 1.04 mg, particularly 0.07 % of DRI of 1500 mg for males and females.
n. Omega 3 – 913.42 mg, therefore, is 152.24 % of DRI of 600 mg for males and females,
o. Omega 6 – 436.35 mg, not only 72.73 % of DRI of 600 mg for males and females.
Values of DRI are for a healthy adult. Nutritional and energy requirements may vary as per gender, age and physical activities. Nutritional values of granola recipe are approximate and may have variance.
How to make homemade granola
Take a pan, put it on a medium flame and add 2 cups rolled oats to it.
It will take 8 to 9 minutes for the rolled oats to cook properly. After say 8 minutes or so, oats become crunchy that you can break or crush easily with your hands. This is the time when oats are properly baked.
Now take the rolled oats off the heat and allow them cool naturally
Put the pan on a medium flame and add only half of the fox nuts to it. Heat on low flame from 6 to 8 minutes till they turn out to be crunchy. To see if fox nuts are suitably baked, crush 1 with hands. It should rupture into pieces. Once they are crunchy, switch off the heat, take them in a bowl and allow them to cool.
Now bake the remaining half of the fox nuts in a similar fashion. Baking fox nuts in batches will ensure that all the foxnuts are properly baked to the satisfaction.
Now I am adding amaranth seeds as they are rich in proteins. However, instead of adding raw seeds, I am going to pop them and then add them to the granola.
To pop the amaranth seeds, take a thick pan, heat it on the high flame, and pop the amaranth seeds in small quantities.
Since we are popping amaranth seeds in small quantities, it may seem a little longer process. However, the quantities we are baking can make up to 13 servings of granola which will be available any time, ready to eat. You can use one serving granola with milk and your breakfast is ready in minutes. The more powerful reason to make this granola at home is it is low in calories and more nutritious than the market product. I often higher quantities of granola so that I can eat it at the time when I have no time.
Once done, strain the popped amaranth seeds, separate the unpopped ones, and pop them again with the same method.
The next ingredient I am taking is pumpkin seeds. Whenever we add nuts and seeds, care must be taken to limit their use which will finally limit the fat content of the serving. Variation - If you don’t have pumpkin seeds, you can use sesame seeds
Add the pumpkin seeds to the pan heat on a medium flame for up to 4 minutes so that the pumpkin seeds start appearing bloated. Make sure you stir continuously to avoid overheating of seeds. Once done take off the flame and add it to the other mix
Now to make granola cereal crunchier, I am adding Piyal seeds. Variation – If you don’t have Piyal seeds, you can also use almonds of the same weight.
Add all the roasted ingredients (except fox nuts) to a plate and let all the ingredients cool.
Now wrap the baked fox nuts into a zip lock bag or a cloth and crush with a pestle manually. If you want, you can also grind it coarsely. Make sure you are not making a fine powder.
Now add all the ingredients to a bowl and add chia seeds over it. Adding chia seeds to the granola cereal will further increase the protein and fiber content of a single serving. Chia seeds are also rich in omega 3 fatty acids that promote better overall health including for skin, eyes, and hairs. Variation – If you don’t have chia seeds, you can also try flax seeds. But adding flax seeds may give the granola a pungent smell after a few days and hence may reduce the shelf life of the granola cereal.
Store the mixture in a seal-tight jar in a dry place away from moisture.
Now if you measure, you can get 13 servings of 50 grams granola each. The ready-to-eat granola in the market has either 30 gm or 40 gm of suggested serving. And despite that, the granola cereal will have more calories and fewer proteins & fiber.
Caution Moderation is key to weight loss. If you are on a weight loss diet, watch your serving size to limit calories in the diet