Boost your breakfast with this homemade granola. It makes for a great naturally-sweetened start to your day or even a snack. Full of antioxidants, potassium, and packed with 5g of dietary fibre and 4.7g of protein per serving, you can indulge in this superfood-packed granola!
Ingredients (Makes 7 servings, about 1/2 cup)
- 1.5 bananas
- 1 tbsp. coconut oil, melted
- 2 tsp. vanilla extract
- 1 tbsp. ground cinnamon
- 2 cups oats
- 1/2 cup sunflower seeds
- 2 tbsp. chia seeds
- Preheat oven to 400F (200C).
- Mash banana in large bowl.
- Add in coconut oil, vanilla, cinnamon.
- Add in oats, sunflower seeds and chia seeds.
- Bake for 20-30 min until golden brown, flipping it halfway through to ensure it doesn’t burn.
Enjoy these superfoods and their benefits:
- High omega-3 PUFA content.
- High protein content
- High in dietary fibre (twice as much as bran and 4-5 times more than almonds, soy, quinoa or amaranth).
- High essential mineral content (calcium, phosphorus, magnesium)
- High in antioxidants.
- High in antioxidants
- High manganese
- Potential anti-inflammatory properties
- Potential anti diabetic activity (glycemic control)
- Antimicrobial activity
- High in antioxidants (flavonoids, phenolic acids)
- Source of tocopherol (vitamin E)
- Source of vitamins A, B and C
- Source of essential minerals calcium, iron, magnesium, phosphorus, potassium, selenium and zinc.
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Guo, S., Ge, Y., & Na Jom, K. (2017). A review of phytochemistry, metabolite changes, and medicinal uses of the common sunflower seed and sprouts (Helianthus annuus L.). Chem Cent J, 11(1), 95. doi:10.1186/s13065-017-0328-7
Marcinek, K., & Krejpcio, Z. (2017). Chia seeds (Salvia hispanica): health promoting properties and therapeutic applications – a review. Rocz Panstw Zakl Hig, 68(2), 123-129.
Rao, P. V., & Gan, S. H. (2014). Cinnamon: a multifaceted medicinal plant. Evid Based Complement Alternat Med, 2014, 642942. doi:10.1155/2014/642942
Shan, B., Cai, Y. Z., Sun, M., & Corke, H. (2005). Antioxidant capacity of 26 spice extracts and characterization of their phenolic constituents. J Agric Food Chem, 53(20), 7749-7759. doi:10.1021/jf051513y
Ullah, R., Nadeem, M., Khalique, A., Imran, M., Mehmood, S., Javid, A., & Hussain, J. (2016). Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review. J Food Sci Technol, 53(4), 1750-1758. doi:10.1007/s13197-015-1967-0
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