What is granola, what components are included in the product? Why is this dish useful and who should not eat it? How to choose granola in the store and how to cook it yourself at home? Dish recipes.
Granola is a mix of oatmeal, nuts and dried fruit baked in honey until crispy. Basically, it is one of the varieties of breakfast cereals, but it is considered a healthy alternative to most of them, since it contains only natural and very healthy ingredients, and, as a rule, no sugar is added to it. Baked oatmeal is served with milk - animal or vegetable, yoghurt, kefir, juice, etc., often when served it is also supplemented with fresh berries and fruits. In our country, the product is only gaining popularity, in the USA, for example, it is traditional: granola is not only eaten for breakfast, but also put in a hiking backpack - light and satisfying, it often becomes an ideal option for an express snack at a halt. Granola is also pressed into bars and taken with you when going to work or on business, so that at any time there is a healthy and nutritious snack at hand. However, granola is not always an independent product, as an ingredient it is included in the recipe of many desserts. Let's take a closer look at what granola is and how it is useful.
Composition and calorie content of granola
In the photo granola
The calorie content of granola strongly depends on what components are included in the composition, and it can be very diverse. The only ingredient that is almost always present in it is oatmeal, nuts and dried fruits are also rarely dispensed with, but their type and quantity varies. However, it is possible to determine the approximate figures for energy value, vitamins and minerals.
The calorie content of granola is 450 kcal, of which:
- Protein - 10 g;
- Fat - 19 g;
- Carbohydrates - 62 g;
- Dietary fiber - 4, 2 g;
- Ash - 1.5 g;
- Water - 12 g.
Vitamins per 100 g:
- Vitamin A, RE - 0.6 mcg;
- Beta carotene - 0, 007 mg;
- Vitamin B1, thiamine - 0, 0, 25 mg;
- Vitamin B2, riboflavin - 0.1 mg;
- Vitamin B4, choline - 31.5 mg;
- Vitamin B5, pantothenic acid - 0.7 mg;
- Vitamin B6, pyridoxine - 0.3 mcg;
- Vitamin B9, folate - 31.9 mcg;
- Vitamin C, ascorbic acid - 1.7 mg;
- Vitamin E, alpha-tocopherol - 5.5 mg;
- Vitamin H, biotin - 25.2 mcg;
- Vitamin K, phylloquinone - 7.5 mcg;
- Vitamin PP, NE - 3.5 mg.
Macronutrients per 100 g:
- Potassium - 420.4 mg;
- Calcium - 85.1 mg;
- Silicon - 10 mg;
- Magnesium - 155.9 mg;
- Sodium - 21.4 mg;
- Sulfur - 74, 2 mg;
- Phosphorus - 246, 8 mg;
- Chlorine - 43.7 mg.
Microelements per 100 g:
- Iron - 2.6 mg;
- Iodine - 3.3 mcg;
- Cobalt - 5 mcg;
- Manganese - 3 mg;
- Copper - 629.6 mcg;
- Molybdenum - 5, 9 mcg;
- Selenium - 15.4 mcg;
- Fluorine - 40, 9 kg;
- Chromium - 34 mcg;
- Zinc - 2.1 mg
The main component of the product is oatmeal, like any other cereal, it is rich in minerals, B vitamins, and fiber. However, granola also contains a lot of vitamin E, which is explained by the presence of seeds and nuts. It is noteworthy that by changing the composition of granola, you can add certain beneficial properties. So, for example, by mixing flax seeds into the mass, the dish can be turned into a source of healthy Omega-3 fatty acids.
