Porridge and/or eggs are my go to Winter breakfast, I literally have them 7 days a week every week. However, I find that my palate requires a fresher, lighter taste when the warm weather hits and the sun shines. This year I have embraced the smoothie bowl, it is quick to prepare, easy to make and tastes delicious.
Actually the reason I have been drawn to the smoothie bowl is granola! I LOVE the crunchy texture and delicious taste of nutty granola. Granola and yogurt is my ultimate snack treat-yip, sad I know, but at nearly 300 kcal a portion the calories can rack up fast when you are concentrating on an episode of Love Island and not the spoon you are continuously dipping into the granola pack!
The challenge with making a tasty granola is in fact the calories. Often we think that just because it is made in our kitchen it is ‘better’ for us than when it comes from a pack. In most instances the food prepared at home is lower in fat, sugars and salt compared to its equivalent eaten from a package or a restaurant. This is because the greatest advantage of preparing your food at home is that you control the amount of condiments added to the food and when using fresh ingredients it contains less preservatives and higher amounts of nutrients. This does not mean however in all instances that it is lower in calories than its shop bought alternative.
This is what I found with my granola! With some tweaking and a lot of taste testing my granola ended up at 232 kcal per 50g, which is actually a similar calorie range to some of the healthier low sugar granolas on the shop shelves. However, making your own granola obviously means you can choose the ingredients and the ratio of ingredient you prefer. You want it to be sweet but not too sweet, crunchy but not too crunchy and packed full of nutty goodness but you don’t want it to be too high in calories. I prefer to increase the content of carbohydrate through additional oats rather than dried fruit and add a variety of nuts and seeds. I think this recipe is the perfect combination of crunch and sweetness.
Sprinkled on top of your smoothie bowl it is not only a fresh tasty breakfast option but a great quick and easy meal option after a late night training session. With, 500 kcal, 37g of protein and 50g of carbohydrates it hits the majority of people’s macronutrient requirements after training to initiate and optimise recovery.
- Serves: 12
- Serving size: 50g
- Calories: 232 kcal
- Fat: 12g
- Carbohydrates: 23g
- Protein: 6g
- 400g oats
- 100g nuts (I add pecans & almonds)
- 100g of mixed seeds
- 50g dried fruit
- 1 dtsp. Maple syrup/honey
- 2 dtsp. Extra-virgin olive oil
- Smoothie Bowl
- 1 frozen banana
- 30g of whey protein
- 1 dtsp. (45g) Natural low-fat Greek yogurt
- 8 medium strawberries
- For the granola place the oats, nuts, seeds, maple syrup and oil in a bowl and mix ensuring that all the ingredients are coated by the wet ingredients.
- Spread the ingredients evenly onto a baking tray and bake in the oven for 20 minutes at 180®C or until golden brown. Turn the mixture after 10 minutes to ensure it is evenly cooked and the crunch is evenly distributed.
- For the smoothie bowl, place all the ingredients in a blender and whizz.
- Sprinkle 50g of the granola on top of the smoothie bowl & top with your preferred selection of fruit.The nutritional info is for 1 serving of granola.