nutrition

A few notes on why I chose these ingredients:

I use raw honey because it has a much milder flavor than some, it adds a little sweetness without lending too much character. Raw honey is preferred over regular honey because it ‘s completely unprocessed and unpasteurized and is an alkaline-forming food, which helps with digestion.

Oats, via their high fiber content, are already known to help remove cholesterol from the digestive system that would otherwise end up in the bloodstream. Now, the latest research suggests they may have another cardio-protective mechanism. Antioxidant compounds unique to oats, called avenanthramides, help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular disease.

Quinoa is a terrific gluten-free source of protein, one of the most protein-rich foods we can eat, a complete protein containing all nine essential amino acids, and is nicknamed a superfood all by itself. Quinoa contains almost twice as much fiber as most other grains, and is rich in iron, lysine, magnesium, riboflavin (B2), and has a high content an manganese, and antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.

I’m also trying to use coconut oil whenever possible, it’s great for baking and frying and Dr. Oz has been talking a lot about this great oil, calling it one of the top 5 superfoods, a must-have for your diet, helping you lose weight, treat skin conditions and ulcers.

Sesame seeds add a nutty taste and a delicate, almost invisible, crunch, and are one of the oldest cultivated plants in the world, prized as an oilseed for at least 5,000 years.  While it is beginning to regain favor due to its exceptionally high calcium and magnesium, copper and iron content, few realize it is also one of the most potent medicinal foods still commonly consumed today. In the past twenty years, a glut of scientific information has poured in demonstrating that sesame seed, and its components, have over three dozen documented therapeutic properties. There are evidence-based medicinal properties of this food-medicine to help treat diabetes, high blood pressure, gingivitis and dental plaque, depression, stress, and many of the most common cancers.

Flax seeds are one of the most powerful plant foods on the planet. There’s some evidence it may help reduce your risk of heart disease, cancer, stroke, and diabetes. Although flaxseed contains all sorts of healthy components, it owes its primary healthy reputation to three of them: omega-3 essential fatty acids (each tablespoon of ground flaxseed contains about 1.8 grams of plant  omega-3s), lignans (which have both plant estrogen and antioxidant qualities. Flaxseed contains 75 to 800 times more lignans than other plant foods), and fiber (flaxseed contains both the soluble and insoluble types).

Hazelnuts pack a large amount of valuable nutrients. Hazelnuts have adequate amounts of B Vitamins, largely responsible for proper metabolism of fats, carbohydrates and protein. A specific B vitamin found in hazelnuts, thiamin, works to help regulate your nervous system and aid healthy muscle and cardiovascular health. One small serving size of hazelnuts offers a near 20% of your recommended daily consumption of Vitamin E, eliminating free radicals within your body. As an essential nutrient, Vitamin E does not occur naturally in your body, meaning you have to consume the nutrient through food sources hazelnuts. The Vitamin K in hazelnuts helps regulate blood clotting so that you do not encounter excessive bleeding when injured. The vitamin also works alongside other nutrients to form healthy bones. Hazelnuts have nearly 13 grams of monounsaturated fat per every one ounce serving. Paired with the polyunsaturated fat, these healthy lipids work to reduce bad cholesterol, maintain healthy arteries, and improve overall heart health. Healthy fats have also been linked with lowering overall fat storages, known as triglycerides. This promotes more heart health and overall well being through weight management. Hazelnuts lack both sodium and cholesterol, making them a healthy choice for those watching weight and looking to improve heart health. Although hazelnuts only contain about 5 grams of protein per each one ounce serving size, they still act as a sufficient secondary source of the valuable macronutrient. They also contain viable amounts of magnesium and calcium, both of which greatly improve bone and teeth formation and density. The copper within hazelnuts plays a vital role in protecting against and improving some forms of arthritis, slowing down the overall aging process, and even stimulating brain cells. Copper also works to increase immunity, protecting you against common sicknesses.

Recent scientific studies have ranked prunes, or dried plums, as #1 food in terms of antioxidant capacity. Using a laboratory analysis called ORAC (Oxygen Radical Absorbency Capacity), researchers found that prunes had more than twice the antioxidant capacity of other high ranking foods such as blueberries and raisins. With a score of 5770 ORAC units per 100 grams, the antioxidant power of prunes also topped that of fresh plums. Antioxidants are compounds that help protect cells from damage caused by free radicals, unstable molecules that result from normal cell metabolism, smoking, pollution and UV irradiation. Research suggests that excess free radicals may contribute to pre-mature aging, wrinkling of the skin, cardiovascular disease and certain types of cancer. Much of this antioxidant power can be attributed to the high levels of hydroxycinnamic acids, including neochlorogenic and chlorogenic acids, both of which appear to be highly effective at scavenging free radicals. In addition, prunes and plums are rich in anthocyanins, flavonoid pigments with strong antioxidant properties. Prunes are also famous for their constipation-relieving abilities thanks to the fiber and sorbitol, but prunes can also support bone- health and stave off osteoporosis with the high content of potassium and boron.

Cranberries have vitamin C and fiber, and are only 45 calories per cup. In disease-fighting antioxidants, cranberries outrank nearly every fruit and vegetable–including strawberries, spinach, broccoli, red grapes, apples, raspberries, and cherries. This one cup of cranberries has 8,983 total antioxidant capacity. Only blueberries can top that, so throw some of those on top of this granola when serving…
and Enjoy! 🙂