Sunday, January 15, 2017

Not-a-Million Calories Gluten-Free Maple Granola Recipe

Hi, guys!

If you follow me on Instagram, you’ve probably seen this granola make a number of appearances in recent weeks. I am totally obsessed with it. I lovvvvve granola. So. Frickin’. Much. It’s one of those foods that I probably shouldn’t keep in the house because I will eat the entire box, but it’s just so darn delicious.

I feel the same way about cereal. So much love. But cereal isn’t typically loaded with calories (and sugar) like granola, so I usually end up eating it on a regular basis in my meals and snacks.

SAM_2670 Granola recipe

Long story short, I combined the best of both worlds with this recipe for Not-a-Million Calories Gluten-Free Maple Granola. This granola recipe is similar to the traditional granola that we all know and love, but Cheerios lighten-up the calorie count (only 140 calories per serving), and we keep that same great crunch. Maple extract adds flavor and a subtle sweetness without adding a ton of sugar. This granola recipe is also super simple to make. Just combine the ingredients in a mixing bowl and pop in the oven. It’s as easy as that!

Easy Gluten-Free Maple Granola Recipe

Ingredients:

Directions:

  1. Preheat oven to 250 degrees F.
  2. In a mixing bowl, combine Cheerios, oats, almonds, chia seeds, and cinnamon.
  3. In a smaller bowl, combine melted coconut oil, honey, and maple extract and then pour over Cheerio mixture. Stir until oil mixture fully coats cereal.
  4. Line a baking sheet with parchment paper and then spread cereal mixture evenly on top.
  5. Bake for 25 minutes, or until cereal starts to brown lightly.
  6. Remove from oven and allow to cool before serving.
  7. Store in an airtight container.

Makes 4 servings

Macros: P 3 C 17 F 7

 

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Weekend Link Love – Edition 435

weekend_linklove in-lineRESEARCH OF THE WEEK

There’s strong evidence that eating foods high in flavonoids can stave off death.

Vitamin B12 toothpaste improves B12 status in vegans. Another option is to put raw beef liver in your socks while you sleep.

Humans were in North America at least 24,000 years ago.

Eating Brazil nuts and drinking green tea improves biomarkers related to colorectal cancer.

Alcohol makes it harder for mice to forget scary memories (imagine what it does for PTSD patients).

Revenge feels pretty good.

Menopause may have arisen so grandmothers would stop competing with their daughters for mates.

Squats save lives.

Calorie for calorie, high glycemic carbs promote greater liver fat gain than lower glycemic carbs.

Increased statin utilization had no impact on cardiovascular mortality in Western Europe.

NEW PRIMAL BLUEPRINT PODCASTS
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Episode 151: Dr. Cate Shanahan Part 2: Host Brad Kearns welcomes Dr. Shanahan back to the podcast to discuss the myriad reasons not to eat polyunsaturated seed oils.

Each week, select Mark’s Daily Apple blog posts are prepared as Primal Blueprint Podcasts. Need to catch up on reading, but don’t have the time? Prefer to listen to articles while on the go? Check out the new blog post podcasts below, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.

INTERESTING BLOG POSTS

The case for 3 eggs a day.

How to train well-being.

“Not a single human has touched the edge of the truth of Go.” And maybe never will.

MEDIA, SCHMEDIA

A Swiss town has denied a passport to a vegan for being too annoying.

Scientists are editing food with CRISPR. 

EVERYTHING ELSE

The most amazing thing about this Pakistani strong man is that he only “started gaining weight in his teens.”

Of course Oregon has a thing called goat yoga and of course it has a 900 person waiting list.

A discussion of the interplay between culture and evolution.

This guy’s gym is garbage.

More people are getting hip to blue light’s effect on health.

Green war.

A new breathalyzer tests for 16 different diseases.

A snowstorm made a Portland Zoo polar bear (and elephant) very happy.

It was rather cold.

THINGS I’M UP TO AND INTERESTED IN

Term I wish I’d coined: “Overfat.”

Announcements I’d like to make: Buy the Primal Kitchen Whole30 Kit, get a free bottle of Primal Kitchen Ranch. There’s also the Vital Farms contest (win a month of pastured eggs and a Whole30 Kit) and the PK Chipotle Lime Mayo contest. Enter them all!

Better than fillings: Dental stem cells.

Product digital addicts might find useful: The anti-smartphone.

Inevitable news I’ve been dreading: Woman dies from bacteria resistant to every antibiotic available in the US.

RECIPE CORNER

TIME CAPSULE

One year ago (Dec 4– Dec 10)

COMMENT OF THE WEEK

If you see someone with a dead buck on his shoulders walking the neighborhood while naked and barefoot in zero degree weather and playing an accordion…it could be me! At the police station I’m gonna blame Sisson.

– I’ll accept responsibility, Nocona.

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Fitness Fundamentals: Building a Better Plank

I’ve never been one to make (and then feel bad about breaking) a bunch of New Year’s resolutions. But I am determined to make 2017 The Year of the Ab. My abs, specifically. Because even though I’m fit—I run several times a week, hike, ski, rock climb and do the occasional yoga class—my middle is still kind of mushy.

If you’re in a similar situation, feel free to join me in a year long plank-a-thon. Rumor has it not only will our abs be rock hard, but our posture will improve and our backs will be stronger too. “Done correctly, a plank is an isometric contraction of all the muscles that stabilize the spine, hips and shoulder girdle,” explains Christa Bache, MA, a personal trainer in New York City. “It is truly a whole body exercise.” The key words there are “done correctly.” The plank is all about form, so here, Bache shares some tips for getting the most out of every plank:

  • Start elevated and master that before progressing to the floor. Bache recommends putting elbows on a bench so that the body is on a slant. “If you can hold that posture and stabilize the body, then you can move to a lower incline (like elbows on a Reebok step) then to the floor,” she says.
  • Try your planks both supported on your elbows and with straight arms. “You’re working the same muscles in both positions, but they are recruited in different ways, so it’s good to challenge yourself to do both,” says Bache.
  • Assess your form starting at the top. Check to see if your head is dropping—if it is, that affects the alignment of your whole spine. Head should be in a straight line with your body, eyes looking straight down between your hands.
  • Make sure your butt isn’t sticking up in the air. If it is, pull it back down (but down let your hips sag toward the ground either). You want your body in a straight line from shoulders to hips.
  • While holding your plank, think about activating all of the muscles that are working to maintain that position. Keep your legs straight with your quads contracting, tighten your buttocks and brace your abdominal muscles by trying to pull your belly button up into your spine.
  • Now the really tricky part: maintain normal breathing while holding this posture. Bache says to start by holding the plank for whatever length of time you can, gradually working your way up to a full minute. Another approach is to do sets of repeating planks, holding the posture for just 10 to 15 seconds but doing three to eight repetitions. “Think quality over quantity,” urges Bache. “Success is all about doing it well.”

 

Sally Wadyka is a Boulder, Colorado-based journalist who writes about nutrition, health and wellness.



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