Recipe: A well-balanced, whole food, delicious meal in 5 minutes or less. 1


Basic granola template by lemasney
Basic granola template by lemasney

I have tried to find an especially easy meal to get about 500 calories in a good balance of fat, carbohydrates, and protein. It should accomplish the following:

  • local food
  • variable and extensible according to seasonality and availability
  • whole food
  • organic
  • delicious
  • well-balanced nutrition
  • raw food

I think I found it.

Fruit with granola and nut butter:

In a 2 cup bowl, combine granola and peanut butter into a paste, dice and add apple, add raisins and mix.

It is addictive. It’s so delicious that I crave it, and have had it every day since I first made it. The fruit adds a bright sweetness, the raisins add a chewy licorice depth, the granola brings a crunchy texture, and the peanut butter holds everything together. At 8 grams of fat, 10 grams of protein, and 87 grams of carbohydrate, it is very close to my nutritional percentages that I try to get for the day. The sugar is all fructose, and it has no refined sugars. The ingredients are local and organic. I could make the raisins myself, and have a plan to start drying fruit this season. It’s raw food, whole food, good food. 440 calories for the whole bowl.

Apple, granola, peanut butter, and raisins, by John LeMasney via Diary of Calories
Apple, granola, peanut butter, and raisins, by John LeMasney via Diary of Calories

This content is published under the Attribution 3.0 Unported license.


About lemsy

John LeMasney is an artist, graphic designer, and technology creative. He is located in beautiful, mountainous Charlottesville, VA, but works remotely with ease. Contact him at: lemasney@gmail.com to discuss your next creative project.

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