When looking at the diets of large populations, those who eat more whole grains have lower rates of chronic disease and live longer. Knowing this, it seems strange that whole grains have gotten a bad rap. Unfortunately this has led to unsatisfied eaters, weight frustrations and bad moods.
Whole grains – such as oats, brown rice, quinoa, barley – often get grouped with refined grains (white bread, white rice, white pasta, pastries, cookies, pretzels, chips, crackers) even though they are anything but similar. Whole grains have the entire grain (bran, germ, endosperm) while refined grains have had most of the nutrients stripped away. Refined grains often have sugar and fat added as well. People often set out to “eat less carbs” and end up getting rid of both the bad stuff (refined grains) and the good stuff (whole grains).
When eating a whole grain you get all of the nutrients and they take longer to digest so you feel satisfied. Feeling satisfied (rather than being hungry 30 minutes after eating those chips) keeps us from overeating, which of course helps with meeting weight goals. Whole grains don’t spike our blood sugar like refined grains, meaning they don’t lead to fat storage. Finally, whole grains make us happy. Think about it – what are the typical comfort foods? Grains! That’s because they promote the release of feel-good chemicals. Ever noticed that when someone goes on a low-carb diet they can’t stick with it long term? This makes perfect sense – you can only go so long without feel-good chemicals until you crack.
Fun Fact: Have you ever wondered why oatmeal is in your lotion? Believe it or not, oats have anti-inflammatory compounds. Just like oats can reduce inflammation on the skin (think itchy rash) it can also reduce inflammation inside the body. Who knew?!
To get your whole grain fix, top this goji berry granola with non-dairy milk for breakfast or as a snack, sprinkle it over a salad for extra crunch and flavor or eat it by the handful when on-the-go.
Ingredients
- 2 cup Rolled Oats
- 1/4 cup Pumpkin Seeds
- 1/4 cup Goji Berries
- 1 Tbsp ground flaxseed
- 1 Orange
- 1 tsp Cinnamon
- 1 tsp Vanilla extract
- Pinch of salt
Instructions
- Preheat oven to 300ºF.
- Combine oats, pumpkin seeds, goji berries and flaxseed in a large bowl.
- Place peeled orange in a food processor and puree until no chunks remain. Stir in cinnamon and vanilla extract.
- Pour orange mixture over dry ingredients and mix thoroughly.
- Spread evenly onto a parchment paper lined baking sheet.
- Bake for 20 minutes, stir. Bake for an additional 20 minutes or until granola is lightly toasted and crunchy.
- Let cool. Store refrigerated in a sealed container for 2 weeks or in the freezer for up to 6 months.
The ole olive oil granola recipe has just been replaced by this improved citrus version!
Since we use this in Acai bowls I replaced the goji berries with sunflower seeds and also added slivered almonds. It’s not as pretty but the crunch is as good as the taste! Thank you.