SEEDS & GOJI BERRY GRANOLA

Certainly, I’d be happy to provide you with detailed information about Seeds & Goji Berry Granola, including its history, components, preparation steps, and the time needed to prepare it.

What is Seeds & Goji Berry Granola?
Seeds & Goji Berry Granola is a nutritious and flavorful breakfast or snack option made from a combination of various seeds, rolled oats, sweeteners, and dried goji berries. It’s a popular choice among health-conscious individuals due to its high nutritional value and delicious taste.

History:
Granola itself has an interesting history. It originated in the United States in the late 19th century as a health food. Dr. James Caleb Jackson, a notable figure in the early vegetarian movement, is often credited with creating the first granola cereal. However, it gained widespread popularity during the hippie movement of the 1960s and 1970s when it became associated with a natural and healthy lifestyle.

Components:
Seeds & Goji Berry Granola typically includes the following components:

1. Rolled Oats: The base ingredient, providing a hearty and chewy texture.
2. Seeds: A mix of seeds like pumpkin seeds, sunflower seeds, flax seeds, and chia seeds for added crunch and nutrition.
3. Sweeteners: Honey, maple syrup, or agave nectar are commonly used to sweeten the granola.
4. Goji Berries: These are dried red berries known for their antioxidant-rich properties and sweet-tart flavor.
5. Flavorings: Cinnamon, vanilla extract, and a pinch of salt are often added for flavor enhancement.

Steps to Prepare Seeds & Goji Berry Granola:
Here are the steps to prepare this delicious granola:

Ingredients:

• 2 cups rolled oats
• 1/2 cup mixed seeds (pumpkin seeds, sunflower seeds, flax seeds, chia seeds)
• 1/4 cup honey or maple syrup
• 1/4 cup coconut oil or olive oil
• 1/2 teaspoon cinnamon
• 1/2 teaspoon vanilla extract
• A pinch of salt
• 1/2 cup dried goji berries

Instructions:

1. Preheat your oven to 325°F (163°C) and line a baking sheet with parchment paper.
2. In a large bowl, combine the rolled oats and mixed seeds.
3. In a small saucepan, heat the honey (or maple syrup), coconut oil (or olive oil), cinnamon, vanilla extract, and a pinch of salt over low heat. Stir until well combined and smooth.
4. Pour the honey mixture over the oats and seeds in the bowl. Stir well to ensure everything is evenly coated.
5. Spread the mixture evenly on the prepared baking sheet.
6. Bake in the preheated oven for about 20-25 minutes, or until the granola is golden brown, stirring it every 10 minutes to ensure even cooking.
7. Remove from the oven and let it cool completely.
8. Once cooled, mix in the dried goji berries.

Time Needed:
The total time needed to prepare Seeds & Goji Berry Granola is approximately 45-50 minutes, including preparation and baking time. It’s important to allow the granola to cool completely before storing it in an airtight container.

This homemade granola can be enjoyed with yogurt, milk, or as a topping for smoothie bowls. It’s a delicious and nutritious way to start your day or satisfy your snack cravings.

Certainly, here are the nutrition facts and health information for Seeds & Goji Berry Granola:

Nutrition Facts (Per 1/2 cup serving):

• Calories: Approximately 240-260 calories
• Total Fat: About 12-14 grams
  • Saturated Fat: Around 3-4 grams
  • Unsaturated Fats (from seeds and oils): Approximately 9-10 grams
• Sodium: 20-30 milligrams
• Total Carbohydrates: Approximately 30-35 grams
  • Dietary Fiber: About 4-5 grams
  • Sugars: Around 10-12 grams (mainly from honey or maple syrup)
• Protein: Approximately 5-7 grams
• Vitamins and Minerals:
  • Iron: Provides a small amount of iron.
  • Calcium: Contains a small amount of calcium.
  • Potassium: Offers a moderate amount of potassium.
  • Magnesium: Contains a moderate amount of magnesium.
  • Antioxidants: Goji berries are rich in antioxidants, including beta-carotene and vitamin C.

Health Information:

1. High Fiber Content: Seeds & Goji Berry Granola is a good source of dietary fiber, which aids in digestion and helps keep you feeling full for longer. This can be beneficial for weight management and digestive health.

2. Healthy Fats: The granola contains unsaturated fats from the seeds and oils used in the recipe, which are heart-healthy and can help lower bad cholesterol levels.

3. Protein Source: It provides a moderate amount of protein, making it a suitable option for vegetarians and vegans to meet their protein needs.

4. Antioxidants: Goji berries are a highlight in this granola due to their rich antioxidant content. Antioxidants help protect your cells from damage caused by free radicals, potentially reducing the risk of chronic diseases.

5. Energy Boost: The combination of carbohydrates and natural sugars from honey or maple syrup can provide a quick energy boost, making it a great choice for a morning meal or a snack before physical activity.

6. Mineral Content: The granola contains essential minerals like iron, calcium, potassium, and magnesium, which are important for various bodily functions, including bone health and muscle function.

7. Customization: You can adjust the ingredients to suit your dietary preferences. For example, using a different sweetener or reducing it can lower the sugar content, and adding more seeds can increase the fiber and protein content.

It’s worth noting that portion control is essential when consuming granola because it can be calorie-dense. Enjoying it in moderation as part of a balanced diet can provide you with valuable nutrients and energy without excess calories.