Healthy Recipe:

Recipe: Nutty berry granola




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Recipe: Nutty berry granola

By Mayo Clinic staff
Original Article:  http://www.mayoclinic.com/health/healthy-recipes/RE00037
  • Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
  • Low sodium = no more than 140 mg of sodium per serving
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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.

By Mayo Clinic staff
MAKES 20 SERVINGS

Ingredients

    • 4 cups old-fashioned rolled oats
    • 2 cups puffed brown rice
    • 3/4 cup wheat bran
    • 1/2 cup raw wheat germ
    • 3 tablespoons raw sunflower seeds
    • 3 tablespoons chopped walnuts
    • 1/4 cup fat-free dry milk
    • 3/4 cup dark honey
    • 1/3 cup olive oil or canola oil
    • 1 teaspoon vanilla extract
    • 1/2 teaspoon pure almond extract
    • 1/2 cup dried cranberries, chopped
    • 1/2 cup dried blueberries, chopped

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
Calories219 Sodium8 mg
Total fat7 g Total carbohydrate34 g
Saturated fat< 1 g Dietary fiber4 g
Monounsaturated fat4 g Protein5 g
Cholesterol0 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.
RE00037 June 30, 2012

© 1998-2013 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "EmbodyHealth," "Enhance your life," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.

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