Flatten Your Belly:  

Don't fear the carb: A 2011 study published in the New England Journal of Medicine has actually linked eating whole grains to weight loss. A great all-day source? Granola. Personalize your own heart-healthy, fiber-packed batch.

THE ULTIMATE EASY GRANOLA

What you'll need

Nonstick cooking spray
3 cups old-fashioned rolled oats
1/4 cup apple juice
3 Tbsp maple syrup
1 Tbsp brown sugar
1 Tbsp vegetable oil
1/2 tsp vanilla extract
1/4 tsp salt

How to make it

1. Preheat the oven to 325°F. Spray a small rimmed baking sheet with cooking spray or line it with foil. Add the oats and bake until crisp and fragrant, about 20 minutes.

2. Meanwhile, stir together the remaining ingredients in a 1-cup glass measuring cup. Pour the mixture over the toasted oats, toss, and bake until crisp and browned, 20 minutes more. Transfer to a resealable container and let cool; seal and store for up to 2 weeks.

Makes 6 servings

PER SERVING 219 calories, 7 grams (g) protein, 37 g carbohydrates (4 g fiber), 98 milligrams sodium

BONUS

For even more nutrition and flavor, add seasonings and 1/2 cup of chopped nuts to your granola after the first 20 minutes of baking. Then stir in 1/2 cup of dried fruit after the granola is baked. Here are a few combos to try.

1. Chopped walnuts and dried cherries and 3/4 tsp of ground ginger

2. Pumpkin seeds and chopped dried apples and 1/2 tsp of crumbled dried rosemary

3. Pistachios and chopped dried apricots and 1/2 tsp of ground cinnamon, plus 1/2 tsp of ground cardamom

4. Sliced almonds and dried blueberries and 1/4 tsp of ground allspice, plus 1/2 tsp of ground black pepper

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