Granola is a food made up mainly of oat flakes, nuts and honey. The mixture is baked until crispy. Sometimes dried fruits are added, such as raisins or dates. Granola was created in 1863 by Dr. James Caleb Jackson, American doctor, who called it 'granula'. The original granola was high in fat. During the 1990s, low-fat granola was introduced as an alternative to the original granola, which is still manufactured. 

Low-fat granola tends to be drier than the original. However, it is much healthier, unless it includes added sugars. Granola is stored in an airtight container in a cool, dry place for up to six months (sometimes longer). It can also be frozen, wrapped tightly in plastic or in a zippered bag, especially for the freezer. It is excellent for breakfast, adding low-fat or non-fat milk or as a healthy alternative in your snacks.

Ingredients for a healthy granola

• Oatmeal large flake (old-fashioned oats). If you need gluten-free oats, make sure the one you buy is certified gluten-free. 
• Walnuts: peanut, almond, cashew, chestnut, pecan, pistachio, macadamia, Brazil nuts, among others.
• Seeds pumpkin, sunflower, sesame, chia, flax or linseed, melon, poppy, fennel, among others.
• Oil extra virgin olive. Some people like to use coconut oil as it produces a better texture. However, this oil is high in saturated fat, so it can raise total cholesterol and 'bad' cholesterol levels.
• Honey bee or maple syrup (maple syrup), with moderation. If you have a sugar-free or low-sugar diet, use dried fruits to give it a touch of sweetness.
• Dehydrated fruits such as blueberries, raisins, figs, dates, sour cherries, apricots, apple rings, bananas, peaches, mango, pineapple wheels, pear, among others
• Salt (couple of pinches), to level out flavors. If you eat a low-sodium diet, use less or no salt and a little more spices.
• Spices: cinnamon, ground ginger, cloves, star anise, cardamom (cardamon) or pumpkin spice
• Others ingredients: china (orange) zest, vanilla extract, unsweetened coconut flakes, chocolate chips or zest (with 70% or more cocoa).

Granola is healthy because of the nutrients it provides and the level of satiety it provides. This snack alternative provides fiber, iron, phosphorus, potassium, protein, prebiotics, vitamin C, antioxidants and monounsaturated fats (as long as you don't use chocolate, coconut oil or coconut flakes). Read the ingredients list on commercial granolas. Avoid eating those with artificial flavors or colors, additives, preservatives, 4 grams or more of sugar, or 2 grams or more of saturated fat.

Carmen M. Pérez Velázquez