Lemon Tahini Granola

During a time when nutrition-based information is ever-changing and confusing, we still have some reassuring news to repeat: eating breakfast and exercising daily are healthy habits to maintain, and they have been proven, solid as cement, by years of research. Yet, even better news was recently published regarding breakfast recently.  Researchers studied the effects of eating breakfast versus fasting overnight before an hour of exercise, in this case, referring to cycling. Even though the breakfast offered wasn’t as appetizing as we would have liked, the consumption of porridge made with milk two hours before exercise demonstrated an increase in the rate at which the body burned carbohydrates during exercise. Furthermore, it also impacted the rate the body digested, and metabolized food eaten after exercise as well! The study only included 12 healthy male cyclists; the porridge did not vary. Of course, more research needs to be conducted, but it is a great start, laden with good news!

Rob Edinburgh, who co-led the study, said: “We also found that breakfast before exercise increases carbohydrate burning during exercise, and that this carbohydrate wasn’t just coming from the breakfast that was just eaten, but also from carbohydrate stored in our muscles as glycogen. This increase in the use of muscle glycogen may explain why there was more rapid clearance of blood sugar after ‘lunch’ when breakfast had been consumed before exercise.”

As a nutritionist, I have long been a believer in the need to fuel the body pre-and- post-exercise. In addition, what you fuel your body with may be the second most important decision you make. The study did not look at the macro-nutrient break down of the foods consumed. This leaves us waiting for further research for better understanding. In the meantime, we can use knowledge from other studies and practices to help us decide what to eat for breakfast. One thing we know for sure, breakfast must taste good! Porridge just didn’t seem to fit the bill here. Instead, how about a gourmet-style, homemade, nutrient-filled granola that you can enjoy dry or over yogurt or milk?

One of our more versatile recipes, Lemon Tahini Granola is made with our Once Again Tahini and Killer Bee Honey. The other ingredients are mere suggestions— you can change them  or add in as you wish. We tested the combination below, and it delivered a winning flavor. The zest of lemon enhanced by the tartness of the cranberries, all blended perfectly with the sweetness of honey and natural flavors of our Once Again Tahini. Enjoy it, and don’t forget, we love to see your creative versions of our recipes! Comment below; rate our recipes, and tag us on social media.

Journal Reference:

  1. Robert M. Edinburgh, Aaron Hengist, Harry A. Smith, Rebecca L Travers, Francoise Koumanov, James A. Betts, Dylan Thompson, Jean-Philippe Walhin, Gareth A. Wallis, D. Lee Hamilton, Emma J. Stevenson, Kevin D. Tipton, Javier T. Gonzalez. Pre-Exercise Breakfast Ingestion versus Extended Overnight Fasting Increases Postprandial Glucose Flux after Exercise in Healthy MenAmerican Journal of Physiology-Endocrinology and Metabolism, 2018

 

0 from 0 votes
Print

Lemon Tahini Granola

Tart and sweet is the perfect flavor combination for granola. Fantastic way to start your day or a pick up mid afternoon for a snack. Crunchy, sweet and filled with flavor!

Course Breakfast, Snack
Cuisine Gluten free
Keyword granola, tahini
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 8 cups
Author Carolina Jantac, MS, RD, LD

Ingredients

  • ½ cup of Once Again Tahini
  • ½ cup of Killer Bee Honey
  • 2 tablespoons of lemon juice
  • 2 tablespoons of lemon zest
  • 2 cups of brown rice crispy cereal
  • 2 cups of rolled oats
  • ¼ cup of roasted sunflower seeds
  • ¼ cup of dried cranberries

Instructions

  1. In a small sauce pan, combine Once Again Tahini and honey until well mixed over medium heat.
  2. Next, turn off the heat and add lemon juice and zest.
  3. In a separate bowl, combine cereal, oats, sunflower seeds, and cranberries.
  4. Pour tahini and honey mixture over dry mix and combine. Spread on cookie sheet and place it in an oven set at 350 degrees Fahrenheit for 15 minutes.
  5. Mixing it half way through the baking time assures that it doesn’t stick. Once edges are golden, remove granola from oven, and let it cool. Then store this unique cereal experience in an airtight container for up to two weeks.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may also like these recipes…