Easy Granola ** Updated **

Now Cholesterol Lowering too!

I'm constantly changing how I make things - improving each time I hope.  My original Granola was big on taste and less about health, the second version was better, last year's version was pretty good too.

Now finally I think I have it, this recipe is the best tasting, most healthy and helps lower cholesterol.

Yummy Granola

Ingredients:

• 2 1/2 cups of rolled oats
• 1/2 cup of wheatgerm
• 1/2 cup of mixed seeds [sunflower, flax, sesame, poppy]
• 1/4 cup of dried cranberries or raisins if you prefer
• 1 teaspoon of ground cinammon

• 1/4 cup of honey or maple syrup
• 1/4 cup of light sunflower oil
• Splash of orange juice [optional]

Directions:
Pre-heat your oven to 120c/250f.

Mix all the dry ingredients together in a large bowl. Combine the honey, water and oil and pop into the microwave for 1 minute - don't worry too much about the exact measurements but you should have about 3/4 of a cup of liquid. The mixture is much easier to handle when it's warm and the honey is a lot less sticky.

Mix the liquid into the dry ingredients and stir well until everything is well coated.

Spread out evenly on a baking tray and pop into the oven for 50 minutes.

Remove and allow to cool before storing in an air-tight jar; as it cools it will get crunchy. It should hold for quite a while but I'll bet it doesn't last that long.

Enjoy with natural yoghurt.


Variations:
Use a splash of apple juice instead.
Try different fruit, delicious too!

Crunchy or fine?
If you want large nuggets of granola, then follow the steps above when cooking but however if you prefer a finer granola with smaller/less nuggets then remove from the oven every 15 minutes and give it a stir through with a fork to break the mixture up.

TOP TIP!
For extra crunchy, leave the granola in the oven to cool overnight.  As the oven cools slowly the granola will crunch up much more than allowing it to cool on the counter top.

10 Everyday Super Foods

Top 10 Multitasking Super Foods

These easy-to-eat foods are packed with multiple nutrients to help you stay healthy.

1. Low fat or fat-free plain yogurt is higher in calcium than some other dairy products and contains a great package of other nutrients, including protein and potassium. It can also be enhanced with other good-for-you substances. "Yogurt is a vehicle food that can be enriched with probiotics for a healthy balance of bacteria in your gut, and beneficial, heart-healthy plant stanols," says Zied. "And lactose sensitive people may tolerate yogurt better than milk." Look for plain yogurt fortified with vitamin D, and add your own fruit to control sweetness and calories. Versatile yogurt can also be used in entree and bakery recipes, in dips for veggies, etc. Don't like yogurt? Skim milk is another super dairy food that has only 83 calories per cup and is easy to slip into coffee to help you get one of the recommended three servings of dairy each day. "Dairy foods contain practically every nutrient you need for total nutrition -- and in just the right balance," says bone health expert, Robert Heaney, MD. "No other food group in the diet is as complete or as economical."
2. Eggs make the list because they are nutritious, versatile, economical, and a great way to fill up on quality protein. "Studies show if you eat eggs at breakfast, you may eat fewer calories during the day and lose weight without significantly affecting cholesterol levels," says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids. Eggs also contain 12 vitamins and minerals, including choline, which is good for brain development and memory. Enjoy them at any meal or hard-cooked as a portable snack.
3. Nuts have gotten a bad rap because of their high fat content. But their protein, heart-healthy fats, high fiber, and antioxidant content earn them a place on the top 10 list. The key to enjoying nuts, experts say, is portion control. "All nuts are healthful in small doses, and studies show they can help lower cholesterol levels and promote weight loss," says Today Show nutritionist Joy Bauer, MS, RD. "I like pistachio nuts because they also contain plant sterols and it takes longer to crack the shell and eat them, making it easier to control the portion. Whether you prefer pistachios, almonds, peanuts, walnuts, or pecans, an ounce a day of nuts help fill you up. Nuts add texture and flavor to salads, side dishes, baked goods, cereals, and entrees. They taste great alone, too. Zied recommends putting together your own "100-calorie packs" of nuts for easy and portable snacks.
4. Kiwis are among the most nutritionally dense fruits, full of antioxidants, says Ward. "One large kiwi supplies your daily requirement for vitamin C," says Ward. "It is also a good source of potassium, fiber, and a decent source of vitamin A and vitamin E, which is one of the missing nutrients, and kiwi is one of the only fruits that provides it." The sweet taste and colorful appearance of kiwis makes it easy to slice in half, scoop out with a spoon and enjoy alone, or slice it into desserts, salads, or side dishes. Kiwifruit can also have a mild laxative effect due to their high fiber content.
5. Quinoa is now readily available in many supermarkets and is one of the best whole grains you can eat, according to Zied. "It is an ancient grain, easy to make, interesting, high in protein (8 grams in 1 cup cooked), fiber (5 grams per cup) and a naturally good source of iron," she says. Quinoa (pronounced keen-wa) also has plenty of zinc, vitamin E, and selenium to help control your weight and lower your risk for diabetes, she says. Quinoa is as easy to prepare as rice and can be eaten alone or mixed with vegetables, nuts, or lean protein for a whole-grain medley. Try to make at least half your daily grain servings whole grains. In addition to quinoa, try barley, oats, buckwheat, whole wheat, wild rice, and millet.
6. Beans, beans, good for your heart -- really! Beans are loaded with insoluble fiber, which helps lower cholesterol, as well as soluble fiber, which fills you up and helps rid your body of waste. They're also a good, low-fat source of protein, carbohydrates, magnesium, and potassium. Bauer favors edamame (whole soybeans) because they also contain heart-healthy omega-3 fatty acids. Beans can easily substitute for meat or poultry as the centerpiece of a meal, says Bauer, but they also work as a side dish, or tossed into soups, stews, or egg dishes. The U.S. Dietary Guidelines recommend 3 cups weekly.
7. Salmon is a super food because of its omega-3 fatty acid content. Studies show that omega-3 fatty acids help protect heart health. That's why the American Heart Association recommends eating fatty fish like salmon twice weekly. Salmon is low in calories (200 for 3 ounces) has lots of protein, is a good source of iron, and is very low in saturated fat. You can simply grill or bake it, top it with salsas or other low-fat sauces, or serve it on top of salad greens. If you don't like salmon, Lichtenstein recommends eating other kinds of fish, like canned tuna. And what about the mercury content? (Mercury is known to accumulate in fish.) "The benefits of eating salmon or other fatty fish twice weekly far outweigh any risks, but if you are concerned, check with your doctor," says Zied.
8. Broccoli is one of America's favorite vegetables because it tastes good and is available all year long. It's a rich source of vitamin A, vitamin C, and bone-building vitamin K, and has plenty of fiber to fill you up and help control your weight. "Some people think beta-carotene (vitamin A) is only found in orange and yellow vegetables, but broccoli is an excellent source," says Ward. You can eat broccoli raw, lightly steamed, stir-fried, roasted, or grilled. Eat it as a side dish, or toss into grains, egg dishes, soups, and salads.
9. Sweet potatoes are a delicious member of the dark orange vegetable family, which lead the pack in vitamin A content. Substitute a baked sweet potato (also loaded with vitamin C, calcium, and potassium) for a baked white potato. And before you add butter or sugar, taste the sweetness that develops when a sweet potato is cooked -- and think of all the calories you can save over that loaded baked potato. "If we eat more foods like sweet potatoes that are rich sources of potassium, and fewer high-sodium foods, we can blunt the effect of sodium on blood pressure and reduce bone loss," says Zied. Other dark orange vegetable standouts include pumpkin, carrots, butternut squash, and orange bell peppers.
10. Berries pack an incredible amount of nutritional goodness into a small package. They're loaded with antioxidants, phytonutrients, low in calories, and high in water and fiber to help control blood sugar and keep you full longer. And their flavors satisfy sweets cravings for a fraction of the calories in baked goods. Blueberries lead the pack because they are among the best source of antioxidants and are widely available. Cranberries are also widely available fresh, frozen, or dried. All can add flavor and nutrition to numerous dishes, from salads and cereals to baked goods and yogurt.

Flighing Stress / Six Foods to Eat

Alter your diet and fight stress

Six Foods to eat more of:-

• Bananas
• Leafy greens
• Oily fish such as Mackeral
• Nuts
• Mangos
• Avocado

For images and more info click here.

Flaxseed Oil

Flaxseed oil is suitable for human consumption, if it is very fresh, refrigerated and unprocessed, and is used as a nutritional supplement. It is rich in omega-3 fatty acids, especially alpha-linolenic acid, which appears to be beneficial for heart disease, inflammatory bowel disease, arthritis and a variety of other health conditions. Flaxseed also contains a group of chemicals called lignans that may play a role in the prevention of cancer.

Now, that's the science bit. On it's own it's not very nice to taste but when you add it to bread-mix you get all the benefit but no bad taste!

See also Blended Oil.

Wheat germ

Wheat germ is something I like to add to recipes whenever I can; of course it's an essential part of an Irish Brown Bread recipe but it can also be added to other breads and to Smoothies.

Why is Wheat germ important?

Well, in my opinion it adds flavour and texture which is reason enough but there's another, even better, reason. Wheat germ is very good for you.

Wheat Germ and Wheat Bran Benefits:

• Lowers cholesterol
• Combats colon cancer
• Prevents constipation
• Helps stop strokes
• Protects against heart disease
• Improves digestion

Three Ways that Wheat Germ and Wheat Bran Keep You Healthy

Dissolves Cholesterol
Cholesterol has the power to clog or block your arteries, trigger heart attacks, and cause stroke. But wheat germ has the raw power to stop it.

A French study found that eating 30 grams, or about a quarter of a cup, of raw wheat germ a day for 14 weeks lowered total cholesterol by 7.2 percent. It also lowered LDL, or “bad” cholesterol by 15.4 percent and triglycerides, a type of fat in your blood, by 11.3 percent.

This is important because, according to another study, reducing cholesterol just 7 percent may lead to a 15 percent lower risk of heart disease.

Wheat germ’s success against LDL cholesterol could stem for the antioxidant powers of vitamin E. Studies show that vitamin E from foods (not from supplements) prevented LDL particles from becoming oxidized. Oxidized LDL presents a much greater danger to your health.

When a fat such as LDL undergoes oxidation, it is more prone to collect in blood vessels to form plaque. Over time, the plaque narrows the blood vessels or unleashes a clot, which can result in a heart attack or stroke. When LDL is not oxidized, it does not seem to cause problems.

Because vitamin E in supplements might not offer the same protection, your best bet is to get vitamin E through your diet.

Fights Heart Disease
The message that whole foods are better than supplements was sounded earlier by a New England Journal of Medicine study on the risk of heart disease in post-menopausal women.

In that study, women who got the most vitamin E from food sources were less than half as likely to develop heart disease as women who ate the least. However, the same relationship didn’t exist for supplemental vitamin E. Another recent study suggested that, even after four to six years, vitamin E, supplements had no effect on the risk of heart disease. Again, a better strategy is to get vitamin E through foods rather than pills.

When it comes to foods, whole-grain foods offer even more protection. A Harvard Medical School study of 75,521 nurses showed that eating about 2.5 servings of whole grains a day could lower your risk of heart disease by about 30 percent, an estimate the researchers said “may be conservative”.

The whole-grain foods they studied included wheat germ and bran. Research data showed that eating about one serving of each per day dramatically reduced the risk of heart disease. People who ate a little less than one serving of wheat germ per day were 59 percent less likely to develop heart disease than people who rarely ate wheat germ. For bran, one serving per day reduced the risk of developing heart disease by 37 percent.

Of course, whole-grain foods have several heart-healthy things going for them, including fiber, folate, vitamin E, and potassium. But the beauty of eating whole foods is you don’t have to figure out how each nutrient helps you – you get the combined benefits of them all.

Defends Against Cancer
When it comes to heavy hitters against colon cancer, wheat bran is Babe Ruth. Time and time again, wheat bran has knocked colon cancer out of the ball park.

A cup of wheat bran gives you a whopping 25 grams of fiber. This kind of fiber, insoluble fiber, adds bulk to your stool and dilutes the carcinogens in it. It also speeds your stool through the gastrointestinal tract so it’s not hanging around causing trouble. This makes wheat bran good for curing constipation and maintaining a healthy gut as well as protecting you against cancer.

But fiber might not be the only hero. Wheat bran also has a lot of phytic acid, a substance with antioxidant properties that may stop tumors. Those who doubt fiber’s anticancer power point to phytic acid as a possible explanation for wheat bran’s effectiveness against colon tumors.

Whether it’s the fiber or the phytic acid, wheat bran works. Studies have shown wheat bran can inhibit both colon and intestinal tumors better than other bran’s such as oat or barley.