A healthy tropical granola recipe is a game-changer for snacks and breakfast, when you’re undergoing personal training and nutritional coaching. it’s all about the right balance. Welcome to a world where healthy eating is not just a choice, but a delightful experience! We understand the importance of balancing exercise with nutritious and sustainable food choices. That’s why we’re excited to share our Tropical Granola recipe – a fantastic option for a healthy snack or a sustainable breakfast that keeps you energised throughout the day.
Better yet, this is a recipe that you can easily make your own through the exploration of other ingredients, spices and fresh additives to serve. Personalise it and make it your own!
Eating healthy doesn’t mean you have to sacrifice flavour or spend hours in the kitchen. Our Tropical Granola is quick to prepare and packed with nutrients, making it an ideal option for busy fitness enthusiasts. Ready-made healthy snacks like this can prevent the temptation of reaching for those quick, easy, and often less healthy options.
Let’s dive into this healthy Tropical Granola Recipe that’s sure to tantalise your taste buds and keep your fitness goals on track!
Tropical Granola Recipe
Ingredients
- 2 cups rolled oats
- ½ cup shredded coconut
- ¼ cup honey or maple syrup
- 2 tbsp coconut oil, melted
- ½ cup dried pineapple, chopped
- ½ cup dried mango, chopped
- ¼ cup dried papaya, chopped
- ¼ cup macadamia nuts, chopped
Method:
- Preheat your oven to 180°C (350°F).
- In a large bowl, mix the rolled oats and shredded coconut.
- In a separate bowl, combine the honey and melted coconut oil.
- Pour the honey and oil mixture over the oats and coconut, stirring until well coated.
- Spread the mixture evenly on a baking tray lined with baking paper.
- Bake for 15 minutes, then stir in the dried fruits and macadamia nuts.
- Bake for another 10-15 minutes or until golden brown.
- Let it cool completely before storing in an airtight container.
Timing: Preparation time – 10 minutes, Cooking time – 25-30 minutes.
Nutritional Information (per serving):
- Energy: 870 kJ (208 calories)
- Protein: 3g
- Fat: 10g
- Carbohydrates: 26g
- Fiber: 4g
Serving Suggestions
- Enjoy with Greek yogurt and fresh fruit for a fulfilling breakfast.
- Sprinkle over smoothie bowls for added crunch.
- Pack in small containers for a quick post-workout snack.
Optional Ingredients
- Dry roasted almonds
- Chia seeds for extra fiber
- Dark chocolate chips for a sweet twist
- Pumpkin seeds for more protein
Nutritional Content
Continuing our exploration of the Tropical Granola recipe, let’s delve into the nutritional content of each ingredient and understand the role these nutrients play in supporting your fitness journey.
Oats
Oats are a powerhouse of nutrition. They’re rich in carbohydrates and fibre, particularly beta-glucan, which helps in maintaining cholesterol levels and promotes a feeling of fullness. Additionally, oats are a good source of protein and contain a range of vitamins and minerals, including B vitamins, iron, and magnesium, which are essential for energy production and muscle function.
Shredded Coconut
Shredded coconut adds not just flavour but also significant nutritional value. It’s high in healthy fats, particularly medium-chain triglycerides (MCTs), which are metabolised differently, leading to potentially beneficial effects on metabolism. Coconut is also a source of fibre and minerals like manganese and copper.
Honey or Maple Syrup
Honey and maple syrup are natural sweeteners that provide quick energy. They contain antioxidants and small amounts of vitamins and minerals like potassium, iron, and zinc. While they should be consumed in moderation due to their sugar content, they offer a healthier alternative to refined sugar.
Coconut Oil
Coconut oil is primarily composed of saturated fats, but it contains a unique composition of fatty acids that can have positive effects on health, including boosting metabolism and increasing feelings of fullness.
Dried Fruits (Pineapple, Mango, Papaya)
Dried fruits are excellent sources of natural sugars, providing a quick energy boost. They are also rich in fibre, vitamins, and minerals. For instance, pineapple contains vitamin C and manganese, mango is rich in vitamin A and folate, and papaya offers a good dose of vitamin C, E, and beta-carotene.
Macadamia Nuts
Macadamia nuts are high in monounsaturated fats, which are heart-healthy fats. They also contain protein, antioxidants, and are a great source of thiamin and manganese. These nuts contribute to heart health and help in maintaining healthy cholesterol levels.
Nutritional Role in Fitness
- Carbohydrates: Primary source of energy, especially important for fuelling exercise.
- Proteins: Essential for muscle repair and growth, particularly important for those engaged in regular training.
- Fats: Important for long-term energy, cell growth, and hormone production.
- Fibre: Aids in digestion and helps in maintaining stable blood sugar levels.
- Vitamins and Minerals: Support overall health, immune function, and are crucial for the body’s metabolic processes.
In summary, each ingredient in our Tropical Granola recipe contributes to a balanced diet, providing essential nutrients that support various aspects of health and fitness. Whether you’re looking for a pre-workout energy boost, post-exercise recovery, or a healthy snack option, this granola is a perfect choice.
Useful Links
- Nutrition Australia: A wealth of resources on nutrition and healthy eating habits.
- Better Health Channel: Offers health and medical information endorsed by the Australian government.
- Taste.com.au: Features a variety of healthy recipes including granola options.
- Australian Healthy Food Guide: Offers advice on healthy eating and delicious recipes.
- Fitness Australia: Provides information on fitness and exercise, complementing nutritional needs.
