Whiz the yogurt or kefir with mango, pineapple, banana, mint leaves and chia seeds (if using) in a high-speed blender or small food processor until smooth. Scrape down the inside of the blender or processor bowl if required. If the mixture isn't moving well in the blender, add a tablespoon or two of water or coconut milk, being careful not to add too much liquid.
Taste the smoothie and add a squeeze of lime juice to balance the flavor to your liking.
Spoon the smoothie mixture immediately into two chilled bowls and top with passion fruit, kiwi fruit, dragon fruit, macadamia nut, mint leaves, lime zest and granola.
Butter is an all-natural dairy byproduct from cows. It is one of the oldest and most natural foods that has been a part of our diets for thousands of years. Butter is the cream of fresh whole milk and must be at least 80% milk fat, while the remaining 20% consists of water and milk solids. Butter is rich in vitamins A, D, E, B12, and K2.
Butter is made by separating the milk’s fat (butter cream) from the liquid. The butter cream is aged and pasteurized for 24 hours, before being churned. The churning stage is when the butter will be separated from any excess liquid (buttermilk) and then the salt is added. After churning for a little over an hour, the butter is ready to be shaped and packaged. The butter we use at The Granola Factory is Country Maid Salted Butter which comes from Sommer Maid Creamery. Sommer Maid is a family owned and operated, local creamery located in Doylestown, PA.
Butter is better than processed oils. Many granola brands use canola oil which is lower in fat, but the process to make canola oil is a highly mechanized process that includes the use of chemicals. This process involves industrial steaming, de-waxing, bleaching, and deodorizing the oil. Although butter is also made with machines, it is made pretty much the way it’s always been, which is taking cream, churning it, and adding salt. At The Granola Factory, we use butter for the one of a kind flavor it offers our granola. Also, the mouth-feel achieved with butter cannot be matched when using oils.
Here at The Granola Factory, we use dried cherries in our Cherry Almond Quinoa granola. They add a great flavor and texture that pairs perfectly with the almonds. Our dried cherries come from Payson Fruit Growers located in Payson, Utah. These cherries are grown in the high desert, at the base of the Wasatch Mountains. The warm days and cold nights in this area make for tree ripen cherries that have both a great sweet and tangy flavor. Fun fact: The Cherry is the official state fruit of Utah!
As soon as the cherries are picked they immediately start a cooling process in order to preserve their fresh flavor. The cherries are then transported a few minutes away to a processing plant where they are inspected, pitted, sorted, dried, and packaged.
Some reasons to include cherries into your diet are to reduce muscle soreness after exercise, ease arthritis pain, and enhance heart health. Also, cherries contain melatonin, which helps to regulate our sleep cycle and can help you sleep better throughout the night. Cherries are not only packed with antioxidants, but they are also a natural source of fiber, potassium, protein, and iron. In addition, cherries boost your immune system, thanks to vitamins C, A, and E.
Honey is the nectar of flowers collected from bees and is an all-natural energy source for the body. Unlike white sugar, honey divides glucose and fructose which allows the body to absorb simple sugars and convert them directly into energy. Honey as a sweetener is more concentrated than granulated sugar, which means you can use less of it to achieve the same sweetness. Honey is an ideal sweetener, as it contains vitamins, minerals, antioxidants, and has antimicrobial properties.
Honey gives our granola a sweet flavor and crunchy, mouth-watering feel that almost melts in your mouth when combined with the butter. The unique blend of butter and honey is unlike any other granola on the shelf, which is what makes our granola’s flavor special.
The golden honey we use here at The Granola Factory is unfiltered, raw honey. Unfiltered honey keeps all of its benefits like pollen, enzymes, antioxidants, and vitamins. This is made by extracting the honey from the honey comb, liquefying it to a temperature no higher than 140 degrees Fahrenheit, straining it through a stainless steel mesh strain, and packaging it for consumption. This method is better than the rest because it does not change the honey’s true natural composition. By not heating the honey any more than 140 degrees Fahrenheit, the honey’s natural flavor is not altered and its mineral and nutritional content is not harmed. Our 100% pure honey is a blend of clover and wildflower, from the US and South America.
We buy our honey locally from Sandt’s Honey Co. in Easton, PA and Dutch Gold Honey in Lancaster, PA. Sandt’s Honey Co. is where our golden honey comes from and Dutch Gold Honey provides us with our certified organic honey. The organic honey comes from regions in Brazil where the bees can find nectar from various wildflowers that are herbicide and pesticide free. The reason behind sourcing the organic honey from Brazil is not only because of the healthy condition the bees are in, but also because of the large, desolate areas that can be set aside for organic production.
Contrary to what many think, salt plays an important role in our health. Salt is vital to the body, as it passes nutrients to our cells. It also aids in proper digestion, regulates muscle contractions, and helps with nerve stimulation. Too much salt can lead to high blood pressure, which increases the risk of heart attack and stroke. However, a diet too low in sodium may increase the risk for cardiovascular disease. According to the New York Times, a study was done that showed those who consumed less than 3 grams of sodium daily had a 26% increased risk for cardiovascular problems compared to those who consumed 4-5 grams daily. Salt is also a key factor when it comes to exercise. It not only prevents muscle cramps, but also helps you stay better hydrated by retaining the water in your body.
Why We Use Salt
In our granola we use Morton Kosher salt, which is a coarse-grained compound composed of sodium chloride. Morton Salt has been around since 1848 and is still a leading salt manufacturer in the US. Many processed foods use salt for preservation and shelf life purposes, but we use it for flavor. It enhances the taste of the honey and roasted pecans in our granola. According to the FDA, our granola is a low sodium food option. Low sodium is considered 140mg of sodium or less, per serving.
How Salt is Made
There are three ways to produce salt: the solar method, the evaporation method, and rock mining. The salt we use is made by the evaporation method, which is the evaporation of salt brine by using steam heat. At an evaporation site, water is pumped into an underground salt deposit. Once the salt dissolves, it is pumped to the surface as saturated brine. The brine is boiled and salt crystals fall to the bottom of a vacuum pan, which are then dried and packaged. This method yields a very high purity and high quality salt. The salt used at The Granola Factory is sourced from evaporation sites in the US and Canada.
Pecans are a tree nut member of the hickory family and have a rich, buttery flavor. They are native to North America & Mexico and are one of the few major tree nuts that grow naturally in North America. Once collected, the shell of each pecan is removed. This shelling process reduces a pecans weight by about half.
At The Granola Factory, we use roasted pecans that are locally roasted by Queens Nutritional Products in Allentown, Pa. For our granola, we use pecans in two flavors: All-Natural Honey Pecan and Organic Grains & Honey. In our All-Natural Honey Pecan granola, we use chopped, roasted, salted pecans. This results in bigger pecan chunks throughout. For our Organic Grains & Honey granola, we use unsalted pecan pieces, giving it a less salty taste and smaller pecans in each bite. The buttery taste of pecans pairs perfectly with the buttery flavor of our granola.
Pecans have many health benefits and contain more than 19 vitamins and minerals. They are high in healthy fats and help to lower cholesterol. The fiber found in pecans promotes digestive health and the natural antioxidants pecans have play a role in heart health and disease prevention. Another benefit of eating pecans is that they contain phosphorous, which is important for healthy bones and teeth.
First, lets start with what exactly an oat is. An oat is composed of three parts: the germ, the endosperm, and the bran. The germ is packed with nutrients, the endosperm is full of carbohydrates and protein, and the bran contains fiber.
The method to making rolled oats involves the whole, dehusked oat groat (grain kernel) being steamed and rolled into flakes. This process stabilizes healthy oils in the oats, which keeps them fresh longer.
Oats are mainly grown in North America and Europe. At The Granola Factory, we use oats that are delivered fresh from St. Ansgar, Iowa. The midwest is the biggest grower of grains and a huge supplier of oats. Our oats are shipped to Lancaster County and delivered straight to our bakery.
When it comes to oats, there are numerous health benefits and reasons why they would be a great addition to any diet. Oats are a good source of thiamine (vitamin B1), iron, fiber, protein, and antioxidants. Oats can lower blood pressure, cholesterol levels, and reduce the risk of heart disease thanks to the high amounts of beta-glucans.
Why choose granola over processed cereals? The whole grains used in granola really make a difference when it comes to nutrition. The grains used in processed cereals are ground into flour and known as refined grains. This process removes the dietary fiber, iron, and vitamins. Refined grains can lead to weight gain, inflammation, and blood sugar imbalances. Whole grains are always a better option when it comes to health!
In my experience as a college athlete and years dedicated to nutrition and fitness, I have learned that by making simple adjustments to WHAT and WHEN you eat around your workout, you will see noticeable changes in your energy levels and body.
It is two weeks into the New Year and hopefully you are still following the resolutions you set for yourself. Your resolution may be to eat healthily, lose weight and become physically active. These are all noble resolutions, and balancing all three together will give you the best opportunity for meeting your goals.
The most common mistake people make when attempting to lose weight and workout is to eat less than usual and then head to the gym or park for an intense workout without the proper nutrition. This strategy may net you some short term results, but will quickly lead to a feeling of being burnt out. This feeling leads to a failed resolution and a return to the lifestyle you previously lived. Changing your body needs to be viewed as a marathon, not a sprint, so easing into a renewed active lifestyle and making small adjustments along the way is key.
The car comparison
If you think of your body as a high-powered sports car (because that’s the kind of car I would want to be associated with), it needs to be fueled with premium gas and on a more regular basis than a typical car. To draw a comparison, food is the fuel that provides energy for your body to sustain activity. If you fuel your body with high-quality foods, it will result in the ability to workout longer and more efficiently.
A brief lesson in calories
The energy provided by food is measured in calories. We’ve all heard of calories and need to realize that they are nothing to be afraid of. The key is to eat the right number of calories in a day to match your new or revamped active lifestyle. To keep things simple, there are three nutrients that provide calories in food; proteins, fats and carbohydrates.
Each nutrient provides a different function when digested by your body. So, eating foods high in a certain nutrient around your workouts will provide the proper fuel your body needs to work out and recover effectively. What you eat is important, but from my experience, when you eat is just as significant.
Before your workout
Load up on carbohydrates
It is essential to eat roughly 30-45 minutes before you work out. By the time you begin your workout, your body will feel nourished and your “gas tank” will be on full. Of the three calorie sources, carbohydrates provide the best energy source before a workout. If you typically do not eat before working out, try making this recipe and you will see a noticeable difference in your sustainable energy levels!
Cherry Almond Granola Bars
To take granola and mold it into a granola bar, you’ll need to heat honey and almond butter and mix them together until emulsified.
1 bag (11 oz.) Cherry Almond Quinoa Granola
3/4 cup salted/roasted almonds, chopped
3/4 cup semi-sweet chocolate chips
3/4 cup chopped tart cherries
3/4 cup honey
3/4 cup almond butter
Combine the first ingredients in a medium mixing bowl and mix together. Next, add the honey and butter in a measuring glass and microwave for one minute. Stir the honey and almond butter until they have come together and emulsified into one mixture. Pour the honey/almond butter mixture into the bowl and combine all ingredients well.
Once ingredients are combined, oil a 8″x8″ pan and spray with oil. Scoop the granola bar mix into the pan and push it firm into the pan. Refrigerate for an hour and then cut into small servings. Keep bars in the refrigerator for up to 4 weeks.
Add all the dry ingredients in a mixing bowl and mix well.
Pour the honey/amond butter blend over the dry ingredients and mix together.
Mix the honey/almond butter blend with the dry ingredients until it all comes together and ready to be formed in a pan.
After you workout
Choose a meal high in protein but also containing carbohydrates
Post-work out nutrition is of utmost importance for muscle growth and recovery. Your muscles are primed to be repaired after putting them through a demanding workout, and protein is exactly what they need! If you are interested in learning more about the science of protein, click here.
Many foods and combinations are great for post workouts. For example, something as simple as a glass of chocolate milk can have the same effect as a high priced protein shake. Many athletes and bodybuilders are already in on this delightful secret.
Take a look for yourself…
My go to post workout meal is Greek yogurt and granola. This combination is loaded with protein and just the right amount of carbs to replenish worn out muscles. A typical serving of Greek yogurt has 15 to 20 grams of protein and 5 to 8 grams of carbohydrates according to Kurtis Hiatt from U.S. News & Health.
Greek yogurt and granola is an excellent combination for a post workout snack. Try a couple of these for yourself:
It’s June, which is one of my favorite months of the year. Flowers are blooming, and blueberries and soft-shell crabs are plentiful in grocery stores. But June is also when farms are harvesting winter wheat, the most popular variety of wheat grown in America. So given this fun fact, I thought it would be the perfect month to focus on some great recipes that incorporate whole wheat.
I’ve wanted to write about whole wheat for a while now. Since the New Year, my wife and I have been trying to substitute nutrient-rich whole wheat flour for white flour. To our surprise, it hasn’t been as difficult as expected. We’ve actually come to prefer the taste of whole wheat flour in certain foods over white flour.
Whole Wheat Flour vs. White Flour
Whole wheat flour is very different in taste and nutritional value when compared to white flour. As a quick science lesson, there are three components to any grain: the bran, germ and endosperm. While the bran and germ pack most of the nutritional value, they are also the parts that give any grain a more distinct flavor and shorter shelf life. Hence, the invention of refined grains such as white flour. White flour will last a lot longer in your pantry, and won’t overpower the pastry you’re baking with a “wheaty” taste.
Though I prefer white flour in many recipes, it adds very little nutritional value to your diet. Whole Grains, such as wheat, are packed with fiber. Fiber is one of the most vital nutrients for our digestive systems. High-fiber foods digest in your body at a slower-pace, which keeps blood sugar low and leaves you feeling fuller longer. As an example, I eat our cherry almond quinoa granola every morning. It is packed with whole grain oats and protein-rich ingredients such as quinoa and almonds. After eating the granola with milk, I usually don’t get hungry until mid afternoon.
So now that we’ve gotten the science and nutritional aspects out of the way, let’s get back to the flavor benefits. Whole wheat flour is much more flavorful than white flour. This is how wheat flour was milled since its beginnings. As processed foods became popular in grocery stores, white flour became the norm and our paletes have adapted to its taste over time.
Whole Wheat Pizza with sharp cheddar, ricotta, sautéed shiitake mushrooms, sliced granny smith apples and caramelized onions.
Making the Switch
If there are three foods I love to eat on a monthly, if not weekly basis, it’s pizza, pasta and cookies. Yes I know, very typical of an American man. But all three commonly use white flour. So these were the three foods Lisa and I tried switching to whole wheat flour. The results? All three, in certain circumstances, taste BETTER with wheat flour.
Pizza and Pasta: I have a favorite pizza recipe from Nancy Silverton’s “Mozza” cookbook. The pizza dough recipe is the best I’ve come across and bakes great in a regular home oven. I adapted her recipe to use whole wheat flour instead of white flour. The dough had amazing flavor and texture.
Homemade Whole Wheat Pasta with Seared Scallops and a Basil Pesto Cream Sauce
For the pasta recipe, I also adapted a recipe from her cookbook. Both recipes worked perfectly with whole wheat flour.
If there is one ingredient that didn’t pair well our pizza and pasta, it’s tomato. Yes, I realize tomato is to pizza what peanut butter is to jelly. But the disagreement between these two ingredients forces you to get creative with your pizza and incorporate more healthful ingredients, such as sautéed mushrooms and Granny-Smith apples.
Cookies: Lisa’s chocolate chip cookie recipe is simple and delicious. We switched out the white flour for whole wheat and there was very little difference in flavor. Given the minor subtleties in flavor, what reason do we have to use white flour over whole wheat going forward?
By making traditional chocolate chip cookies with whole wheat flour you’ll add more fiber to your cookies and won’t notice any difference in flavor.
The Cost-Benefit Analysis
Yes, whole grains such as whole wheat flour are more expensive than refined white flour, but when it comes to food, you often get what you pay for. Whole wheat flour will cost you more, but it will keep you feeling full longer and digest easier in your body. And if you get the chance to try one of these recipes, you’ll realize that not only are you paying for more healthful flour, but also for more flavorful food.
This pizza is awesome. I could stop writing and leave you with those four word, but I’ll elaborate. The dough has fantastic flavor and is light and fluffy. The sweetness of the caramelized onions and apples pare well with the sharpness of the cheddar and creaminess of the ricotta. After making this pie, you will begin may rethink the importance of tomato on pizza. I know that my wife, Lisa, now actually prefers this combo over the classic Margherita pie.
The first time you try shaping the dough it will be difficult. It still isn’t easy for me, and it’s given me appreciation for the skill that pizza makers have when it comes to their quickness in making perfectly-round pizzas. If you’d like a video tutorial on shaping the dough, check out this clip on YouTube. It’s slightly different from the technique I explain, but the fundamentals are the same.
Preheat the oven and the pizza stone to 500 degrees fahreneit, or as hot as your oven will go, for at least one hour.
Prep Ingredients Ahead of Time
Caramelized Onions: heat tablespoon of olive oil a sautee pan over medium heat. Add sliced onions, stirring every few minutes to prevent burning. After 25 minutes of cooking time, add the sugar, give the onions a stir and cook for a few more minutes until the onions are caramelized. Season with salt and pepper.
Mushrooms & Apples: Remove the onions from the pans into a small bowl. Add another tablespoon of olive and heat the pan to medium heat. Add the mushrooms and sautee for 3-5 minutes until the mushrooms are soft and wilted. Then, add the sliced granny smith apples and sautee for another 3-5 minutes. Season with salt and pepper and remove the mixture to another small bowl.
Get your Pizza Station Ready
Create a pizza station that includes bowls full of olive oil, kosher salt, shredded cheddar, ricotta, onions, and the mushroom/apple mixture.
Have a small bow of flour ready for dusting your countertop
Have a small bowl of semolina flour ready for dusting your pizza peel.
Shaping the dough
When your dough is ready generously flour your work surface and place one round of dough in the center of the floured surface. Dust the dough lightly with flour.
Using your fingertips as if you were tapping piano keys, gently tap on the center of the dough to flatten it slightly, leaving a 1-inch rim untouched.
Pick up the dough, ball both of your fists, and with your fists facing your body, pace the top edge of the dough on your fists so the round stretches downward against the backs of your hands, away from them.
Move the circle of dough around your fists like the hands of a clock so the dough continues to stretch downward into a circle.
When the dough has stretched to about 10 inches diameter, lay it down on the flour-dusted surface.
Adding the toppings
Brush the rim of the dough with olive oil and sprinkle kosher salt over the surface of the dough.
Layer the dough with the cheddar, dollops of the ricotta, the onions, mushrooms and apples, making sure to leave a 1-inch rim with no topping around the edge.
Dust a pizza peel with semolina and slide the pizza peel under the pizza with one decisive push. You are less likely to tear or misshape the dough with one good push of the peel than several tentative pushes. Reshape the pizza on the peel if it has lost its shape. Shake the peel gently to determine whether the dough will release easily in the oven. If it is sticking to the peel, carefully lift one side of the dogh and throw some more semolina under it. Do this from a few different angles until there is semolina under the entire crust.
Open the oven door and slide the dough onto the preheated pizza stone. Again moving decisively, pull the peel toward you to leave the pizza on the stone.
Bake the pizza 10 to 12 minutes, cooking times vary depending on the power of your oven.
While the pizza Is in the oven, clear a space on a clean, dry cutting board to put the baked pizza on.
When the pizza is done, slide the peel under the crust and use tongs to help pull the pizza onto the peel. Then slide it onto the cutting board and top it with grated parmigiano, and a drizzle of olive oil.
Allow the pizza to cool for a few minutes and then cut it into 4 to 6 slices for serving.