Recept: granola
Het assortiment ontbijtproducten in de supermarkten is bijzonder groot. Er zijn allerlei mixen van ontbijtgranen op de markt, die vaak iets met elkaar gemeen hebben. In veel geval zijn er overbodige dikmakers zoals suiker aan toegevoegd. We zijn nu eenmaal gewend aan een flinke portie zoetigheid en de fabrikanten van dergelijke producten spelen daar handig op in. Steeds meer mensen ontdekken echter de kwalijke effecten van deze producten voor de gezondheid en zien dat het ook heel anders kan. Zij stappen bijvoorbeeld over op granola, een veel gezondere keuze voor het ontbijt.
Verzadigd gevoel
Een oude wijsheid zegt dat men moet eten als een keizer, lunchen als een edelman en dineren als een bedelaar. De logica achter deze beeldspraak is eenvoudig te verklaren. Wanneer we in de avond heel veel gaan eten, zullen we nadien niet meer voldoende bewegen om al dat eten te verbranden. Het gevolg is dat ons lichaam energie over heeft en die opslaat in de vorm van ongewenste (buik)vetten. Het is daarom veel beter om in de ochtend stevig te ontbijten. Maar wanneer je daarbij de verkeerde keuzes maakt, zal dat niet in voldoende mate resulteren tot een verzadigd gevoel. Dit leidt ertoe dat we rond 10:30 uur al trek krijgen en sneller geneigd zijn te grijpen naar ongezonde voedingsmiddelen zoals koekjes, gebakjes, enzovoort.
Een goed ontbijt
Maar wat is nu eigenlijk een goed ontbijt? Daarover verschillen de meningen. Het verschilt ook van mens tot mens. Niet iedereen is gelijk en de één functioneert beter op bepaalde voedingsmiddelen dan de ander. Wel is duidelijk wat een slecht ontbijt is. Dat is een ontbijt dat onvoldoende voedingsmiddelen bevat. Je moet gedurende de dag in staat zijn grootste prestaties te verrichten en daar is een stevig ontbijt voor nodig. Een goede optie is een bakje (plantaardige) yoghurt met granola te nuttigen, aangevuld met vers fruit. Dit zal een waarde volle bijdrage leveren om de dag energiek te kunnen starten. Bovendien voorkom je hiermee dat je al na enkele uren naar de suikerhoudende producten wilt grijpen of onnodig cafeïne gaat innemen.
Zelf granola maken
Veel mensen kennen wellicht het product Cruesli van fabrikant Quaker. Vaak wordt ten onrechte gedacht dat het woord Cruesli een synoniem is voor krokante muesli, maar het is dus een merknaam. Granola is iets dergelijks, maar dan met minder (of zelfs geen) toegevoegde suikers. Hoewel je granola kant en klaar kunt kopen, is het zeker een overweging waard om het zelf te maken. Je weet dan exact wat erin zit! Het basisrecept is als volgt:
- 200 gram havervlokken
- 50 gram pompoenpitten
- 20 gram sesamzaad
- 50 gram hazelnoten
- 40 gram pistachenoten
- 50 gram rozijnen
- 50 gram cranberries
- 40 gram honing
Verwarm de oven voor op 160 graden. Hak de hazelnoten in grove stukken en meng vervolgens alle ingrediënten, behalve de rozijnen en de cranberries, in een kom door elkaar. Bak het mengsel in dertig minuten (om de tien minuten omscheppen) krokant. Laat het vervolgens afkoelen en roer tenslotte de rozijnen en de cranberries erdoor.
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