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January 02, 2006
Hearty Whole Grains
Three-Grain Breakfast Cereal with Walnuts and Dried Fruit
This mixture of barley and oats with nuts and raisins will keep you going all morning. Walnuts provide omega-3 fatty acids, but pecans also work nicely in this high-fiber cereal. Serve with yogurt or milk, and top with fresh fruit.
1/2 cup maple syrup
1/3 cup honey
3 tablespoons canola oil
1 1/2 tablespoons vanilla extract
4 1/2 cups regular oats
1 cup uncooked quick-cooking barley
3/4 cup chopped walnuts or pecans
1/2 cup wheat germ
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
Cooking spray
1 (7-ounce) package dried mixed fruit, chopped (such as Sun-Maid brand)
Preheat oven to 325°.
Combine first 4 ingredients, stirring with a whisk.
Combine oats, barley, walnuts, wheat germ, cinnamon, and nutmeg in a large bowl. Add syrup mixture; stir well to coat. Spread oat mixture evenly onto a jelly-roll pan coated with cooking spray. Bake at 325° for 30 minutes or until browned, stirring every 10 minutes. Stir in dried fruit. Cool completely.
Note: Store in an airtight container for up to 5 days.
Yield: 24 servings (serving size: 1/3 cup)
CALORIES 185(28% from fat); FAT 5.8g (sat 0.6g,mono 1.7g,poly 2.8g); PROTEIN 4.5g; CHOLESTEROL 0.0mg; CALCIUM 24mg; SODIUM 4mg; FIBER 4g; IRON 1.6mg; CARBOHYDRATE 31.3g
Posted by Lisa at January 2, 2006 09:07 PM
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