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◉ Mediterranean Diet · 123. Raisin and Nut Granola
I. Recommended Dietary Therapy and Reasons
Recommended dishes:葡萄干坚果麦片（Mediterranean Granola）
Recommended reasons: 葡萄干坚果麦片由谷物、葡萄干和坚果组成，香甜中带有咀嚼感。适合作为早餐或下午轻食，为身体补充稳定能量，也帮助学习者在规律饮食中减少疲惫、饥饿引发的冲动反应。
2. Recipe and Method
Recipe (1–2 servings):
- 燕麦片 80 g
- 20 g of raisins
- 杏仁或核桃 20 g
- 1 teaspoon olive oil
- 1 teaspoon honey
- A pinch of cinnamon powder
practice:
- 燕麦片、坚果和肉桂粉混合。
- 加入橄榄油和蜂蜜拌匀。
- 平铺在烤盘上。
- 170°C 烤 12–15 分钟，中途翻拌一次。
- 放凉后加入葡萄干。
3. Small rituals for body and mind
准备食材时，把动作放慢一点，让手和注意力先进入安全、有顺序的节奏。
等待加热或入味时，提醒自己：我可以不立刻反应，也可以给身体一点时间。
食用第一口时，先感受温度、香气和口感，让冲动从高峰慢慢回到当下。
4. Dietary Therapy Experience Record
- Record the time of consumption, whether it is breakfast, lunch, dinner, or a care session when impulses, fatigue, or anxiety are rising.
- Observe changes in satiety, physical relaxation, emotional stability, and impulse intensity within 30–60 minutes after consumption.
- Record whether this recipe helps you delay your reaction, stabilize your emotions, or more gently return to your bodily sensations.
V. Instructional Videos (approximately 3–5 minutes)
Video Title:葡萄干坚果麦片 · 东西疗愈食谱教学
6. Precautions
- 如有相关食材过敏，请避免食用或替换。
- 低盐、控糖或胃酸明显者应调整调味。
- 烘烤食物需注意火候，避免过焦。
- 食用时不宜过快，建议慢慢咀嚼。
hint:This recipe is for daily physical and mental well-being and is not a substitute for any medical diagnosis or treatment. If you have food allergies, chronic diseases, are pregnant, are taking special medications, are on a low-salt diet, are controlling your blood sugar, or have other nutritional restrictions, please prioritize following the advice of your healthcare provider and nutritionist.
Intelligently recommend dietary therapy combinations according to the course stage, which are low-burden, highly nutritious, easy to operate and replaceable; load them to the content box on the right with one click, so you can eat well and make rapid progress.
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Record key progress and reflections by unit, automatically summarize and visualize trends, support attachments and reminders, and help you steadily achieve your goals with full traceability.