Welcome to a different version of Dr. Greger within the Kitchen. In the present day, we’re going to be making “groatnola,” which arose out of my frustration with discovering a wholesome breakfast cereal. That is an SOS-free recipe with no salt, oil, or sugar, which is tough to search out within the grocery retailer. There’s two final time I checked; one’s known as Uncle Sam’s cereal, which is toasted, flattened wheat berries and flaxseeds. You get a bit of field; it’s costly. After which, there’s some manufacturers of muesli which don’t have any crap added, however I all the time discover muesli form of mushy. I like the breakfast cereal from my youth however simply don’t need all that added rubbish.
So, how about groatnola? Groats, after all, beginning out with entire, intact grains, not simply groats. Though we are literally not utilizing a grain as we speak in any respect, however buckwheat groats. Buckwheat, regardless of its title, has nothing to do with wheat; it’s not even a grain. It’s a starchy seed of a non-grass plant-family plant. So, we’re going to start out by making these uncooked groats. We’re going to cook dinner a cup of them. If in case you have an Immediate Pot, it’s one cup of buckwheat groats to a cup and a half of water, stress cooked for 5 minutes. I don’t have an Immediate Pot right here, so we’re simply going to cook dinner it on the range, however it solely takes ten minutes. Then, we’re going to nuke a candy potato—a pleasant huge, juicy, spherical candy potato. We’re going to microwave it. It depends upon your microwave…5 minutes to 10 minutes till it’s good and juicy and scrumptious inside. We’ll be proper again. And whereas we wait…ah, ten minutes is an excessive amount of for burpees. So, I’m sorry, no burpees this time.
And we’re again. Buckwheat is finished. Throw that in a giant mixing bowl. We’ve our candy potato. Have a look at that lovely colour there. Don’t burn your self. After which, use a potato masher or a type of a zigzag wire ones is a bit of simpler, simply to mash this collectively—the cooked buckwheat and the cooked candy potato—till all of it turns into good and homogeneous. Okay, after which, we’re going to put a teaspoon of pumpkin pie spice and a teaspoon of simply plain cinnamon. It’s already smelling good. After which, we’re going to add 12 cups of rolled oats. If you happen to like huge chunks, you’ll be able to add much less of the rolled oats and should you prefer it extra like little crunchy bits, you’ll be able to add extra.
Now, when you’ve got canine at dwelling, what I’d do is wait to place the spices in till the tip, and so then, you simply have the three elements—the candy potato, oats, and buckwheat, and you’ll roll them into little balls, and all 4 of my canine love them. After all, I don’t have any of my canine right here, so I simply added the spices early, which makes it a bit of extra evenly distributed all through the combination. So, you simply wish to combine this till it’s right down to little clumps. Now, that is going to make about three cookie trays price of groatnola. I like making a complete huge batch; so, that is one candy potato’s price of groatnola.
Okay, see, it’s this type of chunky texture that you simply may see with common granola. Then, take a cookie tray and put a few third of it on there, and principally you need form of a single layer. You may smush it down. After which, put it within the oven at a low temperature: 250°F for 2 and a half hours. If in case you have a convection setting and might get some air circulating, that’s even higher however elective. I put that in, and I’ve a tray that’s already performed.
Alright, right here’s the completed batch. As you’ll be able to see it’s all mild, crispy, medium chunky. It has the sweetness of the candy potato; it has the intact groats from the buckwheat, the oat goodness. After which, do no matter you wish to do when it comes to granola. You may put it on a smoothie bowl, sprinkle it on some frozen banana soft-serve ice cream that you simply make in a blender or one thing. I simply deal with it like common breakfast cereal. So, I’ve a groatnola base with some berries, some pumpkin seeds, some walnuts, after which, some cocoa powder, as a result of I like all the things chocolatey. Put some unsweetened soy milk on there, and you’re good to go. You’ll have weeks of groatnola to take pleasure in.
Would you want some recipes? Go to the NutritionFacts.org recipe web page, the place you can find recipes the place not simply each recipe is health-promoting, however each ingredient of each recipe is health-promoting—a inexperienced mild meals, a complete plant meals. So, wait a second, how do you make stuff candy with out sugar? How do you make stuff salty with out salt? These are a number of the challenges that we took on to deliver you wholesome recipes on the NutritionFacts.org recipe web page.
Candy potatoes are one in every of my favourite go-to journey snacks. You will note me on airplanes whipping out my microwaved candy potato. They make excellent hand heaters. I went to medical college in chilly Boston. Throughout the winter, microwaved two candy potatoes within the morning, put them in my jacket pockets to maintain my fingers good and heat, after which an ideal, wholesome snack for afterward. Yeah, I like candy potatoes.