Recipe: Nutty berry granola

Dietitian's tip: Slowly toasting this granola at a low oven temperature allows for even browning. The wheat germ should be raw (untoasted), or it may burn. Serve with soy milk (soya milk) or yogurt topped with fruit.

   

Ingredients

Directions

Preheat the oven to 250 F. Have ready a large, heavy, nonstick baking sheet.

In a large bowl, combine the oats, puffed rice, wheat bran, wheat germ, sunflower seeds, walnuts and dry milk. Stir until well blended.

In a small saucepan, stir together the honey and oil over medium-low heat until well blended. Don't let the mixture boil. Stir in the vanilla and almond extracts. Add the warm honey mixture to the dry ingredients and stir quickly until well combined.

Spread the mixture evenly on the baking sheet. Bake for 1 hour, stirring every 20 minutes to ensure even browning. Add the berries during the last 10 minutes of baking time and toss gently to mix. Transfer the baking sheet to a wire rack and let the granola cool completely. Store in airtight containers in the refrigerator. Makes about 10 cups.

Nutritional Analysis

(per serving)

Serving size: about 1/2 cup
Calories	161	Monounsaturated fat	3 g
Protein	4 g	Cholesterol	0 mg
Carbohydrate	27 g	Sodium	5 mg
Total fat	5 g	Fiber	3 g
Saturated fat	<1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Fruits	1
Carbohydrates	1
Fats	1

• Mayo Clinic Healthy Weight Pyramid tool
• Mayo Clinic Healthy Weight Pyramid: A sample menu

DIABETES MEAL PLAN EXCHANGES

Starches	1
Fruits	1
Fats	1

• Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Grains and grain products	1
Fruits	1
Nuts, seeds and dry beans	1

• DASH diet: Guide to recommended servings
• Sample menus for the DASH eating plan

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