Table of contents
So that you right Start the day powerfully and motivated can, it needs a balanced and healthy breakfast ! We have come up with a very special power nut granola for this purpose. The many Seeds, nuts and whole grains not only provide for Superpowers for your head , but also for yours Intestinal bacteria . We'll show you this simple recipe and why yours Microbiome will love our heavenly granola.
Power start for the microbiome
The microbiome includes everyone bacteria and other tiny microorganisms that live in your Intestinal life . Together they are incredibly important for your health and maintain for example yours intestinal mucosa . Comes the microbiome If the balance is out of balance , this can affect the entire body and lead to Development of many diseases contribute. Particularly strong with the microbiome irritable bowel syndrome , constipation and Diarrhea in connection. (1)
Sweet raspberries and crunchy pumpkin seeds refine our power granola.
So that yours Intestinal bacteria fit and healthy stay, they need a healthy and nutrient-rich variety in their food – just like you. They are particularly important for this Fiber , because we cannot digest it ourselves and there is more left for our little roommates. It is precisely this high proportion of fiber that makes our granola one real dream for your intestinal bacteria . But it's not just your bacteria that benefit from fiber you also stay full longer and high blood sugar levels are avoided. (2)
Also the many nuts are incredibly valuable: walnuts are rich in Omega-3 fatty acids , which we urgently need. A regular supply of these healthy fats for example, reduces this Risk of cardiovascular disease and diabetes to suffer. (3)
Last but not least are linseed a real benefit for people with Digestive problems : linseed absorb water in the intestines and swell. In this way they can stimulate the intestines and Resolve constipation . At the same time they can Diarrhea bind excess fluid and the problem alleviate .
You need the ingredients for our heavenly granola.
Ingredients
For approx. 20 servings
vegan, vegetarian, lactose-free, gluten-free
Preparation time approx. 15 minutes, baking time 30 minutes
For the granola:
- 50 g amaranth pops
- 200 g buckwheat
- 100g walnuts
- 100g almonds
- 50 g ground linseed
- 50g sesame seeds
- 50 g pumpkin seeds
- 2 tbsp unsweetened cocoa powder
- 2 tbsp honey
- 3 tbsp coconut oil
- 1/2 tsp cinnamon
- Seeds of 5 cardamom capsules
Per serving:
- 3 tbsp granola
- 200 g yogurt of your choice (almond, coconut, soy, milk…)
- 1 handful of fresh seasonal fruit (raspberries, blueberries, pears, apples…)
- possibly a dash of milk of your choice
Doesn't that look delicious?
Preparation
First this buckwheat in a bowl of warm water for 30 minutes let it swell and that Oven to 180 ° C preheat. In an ovenproof cup this Coconut oil in the oven Place it and let it melt in the pipe for a few minutes. Be careful not to leave it in for too long and not to burn yourself when you take it out.
In the meantime the Roughly chop the walnuts and almonds .
After the buckwheat Allowed to swell, it is poured through a sieve. Now he can go into one large ovenproof baking dish . The chopped ones Nuts, sesame, flax seeds, pumpkin seeds and the Add amaranth pops and with Cocoa, cinnamon and cardamom sprinkle.
The Coconut oil will now be in the cup with the Honey stirred – together they form a thin and delicious mass. This will now about the nut-cereal mixture emptied and everything is fine stirred through . All nuts and buckwheat are covered in a delicious layer of cocoa and honey. It already smells!
Buckwheat is extremely healthy because it is rich in protein and various amino acids. Because it is gluten-free, it is also ideal for people with celiac disease.
Place the granola in the preheated form oven push and for Roast for 30 minutes . The nuts are preserved wonderful aroma and cocoa and cinnamon are just beginning to smell. Mmmm… delicious!
After letting it cool down, you can put the homemade granola in a bowl big box Keep it (preferably in the fridge) or taste straight away .
Our granola tastes best with yogurt your choice, lots of fresh fruit and some milk – simply heavenly! But the delicious muesli also tastes good porridge wonderful (boil it with a little milk in a small pot and stir for 2 - 3 minutes) and goes well with all kinds of things Fruit combinations - just try.
Show us like you your Granola is my favorite like! We wish have fun when imitating and above all while enjoying!
Bon appetit!
References
- Clemente JC, Ursell LK, Parfrey LW, Knight R. The impact of the gut microbiota on human health: an integrative view. Cell. 2012;148(6):1258-70.
- Makki K, Deehan EC, Walter J, Bäckhed F. The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease. Cell Host Microbe. 2018;23(6):705-715.
- Hooper L, Thompson RL, Harrison RA, et al. Risks and benefits of omega 3 fats for mortality, cardiovascular disease, and cancer: systematic review. BMJ. 2006;332(7544):752-60.
