I have to be honest, y’all, this was a tough week for me. After a checkup at the dermatologist a few weeks ago, I got the news that I had a bit of skin cancer on my nose, and this week I had to have surgery to remove it. Overall, everything went smoothly, and the only lasting downside is my vanity as I walk around with a bandaged-up face until my stitches can be removed. Now, how does this relate to food, you might ask? Well, knowing I was going in for surgery this week meant that I was able to plan ahead to make sure that I came home to a kitchen stocked with no-fuss meals that would take very little effort, yet still provide the nourishment and nutrition my body would need to recover.

In a day and age where a lot of us find our recipes online and our grocery lists can look wildly different each week, I think there is something to be said for figuring out a few recipes that can become true staples in your life. These are the recipes that you can make essentially from memory, making small alterations based on the ingredients you have on hand without worrying about ruining the final results. For me, homemade granola is that staple. It’s easy to prepare, stores well, and is a super quick and nutritious breakfast or snack.

Because this is one of my staple recipes, I can make variations of it very easily. The core recipe stays the same, and I only have to decide what type of spices, nuts or add-ons I’m throwing into the mix each week. This week, I decided to make a mixed-berry granola, so I made sure to buy a bag of freeze-dried berries at the grocery store as my fun add-on ingredient!

Protein is the big, popular food trend right now. I’m sure y’all are also seeing the influx of new packaging at the grocery store boasting everything from protein Pop-Tarts to protein potato chips. While protein is an important part of our diets, fiber continues to be the nutritional component people struggle to get enough of each day. A 2016 study from the American Journal of Lifestyle Medicine shows only about 5% of Americans meet the USDA’s recommended guidelines for daily dietary fiber intake (Closing America’s Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit – PMC).

A high-fiber diet can support our health in numerous ways, not only helping to regulate our digestion but also lowering our cholesterol levels, regulating our blood sugar levels and even helping us to feel fuller for longer after we eat. This one nutritional element can help us manage and mitigate factors for heart disease, diabetes and obesity all at once — contributing meaningfully to our overall health and quality of life. With oats as the core of this granola recipe, we have a meal that’s absolutely packed with soluble fiber. Pairing oats with nuts and fruit is a great way to add healthy fats and antioxidants that support our skin and have anti-inflammatory properties, which is why I chose this version as I recover from surgery this week.

Some weeks are tough, whether we are able to plan for it or not, and it’s nice to be able to get yummy, nutritious meals on the table without too much thinking. I hope you are able to find a few staple recipes that you can keep in ready rotation in your own kitchens and that those recipes help you reach your daily nutrition goals (like fiber intake). Lastly, I would be remiss not to end this week’s column with the friendly reminder: wear your sunscreen, y’all!

MIXED BERRY GRANOLA

Ingredients:
1/2 cup butter (1 stick)
1/2 cup honey
1/4 cup light brown sugar
60 grams white miso paste (optional)
1 teaspoon cinnamon
1 teaspoon ginger
1 teaspoon salt
16 ounces whole-grain old-fashioned oats (5 cups)
2 cups walnuts, chopped
1 cup pecans, chopped
1/4 cup chia seeds
1 ounce freeze-dried mixed berries

Instructions:
■ Preheat oven to 325 degrees. Line a large sheet pan with parchment paper.
■ Combine butter, honey, brown sugar, miso paste (if using), cinnamon, ginger and salt in a small saucepan over medium-low heat. Mix with a whisk until all the ingredients are melted and evenly combined.
■ In a large bowl, combine the oats, walnuts, pecans and chia seeds. Mix until everything is evenly distributed.
■ Pour the still-warm liquid ingredients over the dry ingredients and mix with a rubber spatula until evenly coated.
■ Transfer granola to the parchment-lined sheet pan, pressing down to form an even layer across the entire pan.
■ Bake for 35-45 minutes. Remove from the oven and flip the granola every 15 minutes or so. It is done when it is evenly golden brown and no longer moist. While the granola is still hot, sprinkle the freeze-dried mixed berries evenly over the top.
■ Let the granola cool on the sheet tray for at least one hour, or until completely cool, then break into smaller pieces and transfer into a container. Store at room temperature. Enjoy!

Kristin is a Columbus local and a graduate of MUW’s Culinary Arts Program. She lives downtown with her husband, Jon, her naughty cat Sokka and her retired sled dog, Megan. In her free time she enjoys baking, making stained glass art and hanging out with her friends. If you see her in town, say hi!