This is a variation of my Cinnamon-Pecan Granola recipe.
2 cups whole rolled oats
½ cup raw walnuts, chopped (or you can use pecans)
¼ cup raw sunflower seeds
¼ cup raw pumpkin seeds
2 tablespoons raw chia seeds
1 teaspoon cinnamon
⅛ teaspoon salt
2–3 tablespoons maple syrup
2 tablespoons coconut oil, melted
1 teaspoon vanilla extract
½ cup raisins
Preheat oven to 300º F. Combine the oats, walnuts, sunflower seeds, pumpkin seeds, chia seeds, cinnamon and salt in a bowl; mix well. Add the maple syrup, melted oil and vanilla; stir together until well combined. Spread the mixture in a thin layer on a baking sheet and bake for 10–15 minutes, until lightly toasted. Remove from oven and cool. Mix in the raisins and toss to combine. Enjoy!
Health Benefit of Oats
Oats boast an impressive nutritional profile. Modest oats hide their impressive virtues inside of those unassuming little hulls. One cup of oats provides 6 g of protein and 4 g of fiber. Fiber is a multitalented nutrient, protecting us from any number of potential health problems (see the next several oat benefits!). Eat one cup of oats and you’ll rack up nearly 70% of your daily needs for manganese, a mineral that helps enzymes in bone formation. You’ll also get good helpings of vitamin B1 and magnesium.
Oats fill you up. For all that nutritional intensity, one cup of plain, whole grain, cooked oats will only cost you 147 calories. But it’s not the calories in oatmeal that fill you up – it’s the fiber. In addition, the grain falls on the low end of the glycemic index (GI), which is a ranking of how carbohydrates affect your blood sugar levels. When you eat oats, your body will digest and absorb them slowly, keeping you feeling full, controlling your appetite, and delaying hunger pangs.
Oats may help reduce cholesterol. Among all grains, oats have the highest proportion of soluble fiber. This gel-like fiber transits your intestinal tract and may help trap substances associated with high blood cholesterol. Studies show that people with high blood cholesterol who eat just 3 g of soluble fiber per day can reduce their total cholesterol by 8% to 23% (remember that one cup of oats yields 4 g)!
Oats are diabetes-friendly. For the same reason that the fiber in oats helps to stave off hunger, it also helps to steady the levels of glucose in the bloodstream. People with diabetes especially benefit from this awesome oat trait. Most people need about 26 g to 35 g of fiber per day, but those with diabetes need upwards of 50 g. A fiber-filled bowl of oats can provide some of the much needed nutrient. Just be sure not to tip the balance by adding too much sugar or other blood glucose-spiking toppers to your oats.
Oats support healthy digestion. The insoluble fiber in oats scrubs through the intestines, moving food along and helping to prevent constipation. Also, people with gastroesophageal reflux disease (GERD) who follow a diet higher in fiber and lower in total fat may experience fewer symptoms of GERD, such as heartburn.
There is so much more to oats than oatmeal. Oats are an affordable and nutrient-dense food that can be used in many ways. Beyond the breakfast bowl, oats can be added to cookies, breads, pancakes, or stuffing; sprinkled atop fruit cobblers or crumbles; plopped into a smoothie to boost its fiber and bulk; and grounded to make flour for baking. Anywhere you need a little texture, a little extra oomph, turn to oats. And oatmeal itself comes in several varieties (i.e., slower-cooking steel-cut, old-fashioned rolled oats, or quick “instant” oats) and can be dressed with fresh berries, bananas, honey, seeds, or nuts.
Health Benefits of Chia Seeds
Omega-3 Fatty Acids
Chia seeds are rich in polyunsaturated fats, especially omega-3 fatty acids. The omega-3s in chia seeds can help reduce inflammation, enhance cognitive performance and reduce high cholesterol.
Fiber is associated with reducing inflammation, lowering cholesterol and regulating bowel function. Chia seeds are an excellent source of fiber, with a whopping 10 grams in only 2 tablespoons. That is one-third of the daily recommended intake of fiber per day.
Chia seeds are rich in antioxidants that help protect the body from free radicals, aging and cancer. The high antioxidant profile also helps them have a long shelf life. They last almost two years without refrigeration.
Two tablespoons of chia seeds contain 18 percent of the DRI for calcium, 35 percent for phosphorus, 24 percent for magnesium and about 50 percent for manganese. These nutrients help you prevent hypertension and maintain a healthy weight, and are important for energy metabolism and a part of DNA synthesis.
Blood Sugar Regulation
Chia seeds can play an important role in regulating insulin levels. They can reduce insulin resistance and decrease abnormally high levels of insulin in the blood.