Blueberry and Cranberry Crunch
PREPARATION: 15 MINUTES, COOKING: 30–40 MINUTES
2 1/4 cups (225 g) rolled oats
1/2 cup (50 g) wheat germ
2/3 cup (50 g) millet flakes
1 tablespoon (15 ml) sesame seeds
2 tablespoons (30 ml) sunflower seeds
2 tablespoons (30 ml) slivered almonds
1/2 cup (50 g) dried blueberries
1/2 cup (50 g) dried cranberries
1 tablespoon (15 ml) soft brown sugar
2 tablespoons (30 ml) pure maple syrup
2 tablespoons (30 ml) canola oil
2 tablespoons (30 ml) orange juice
1 Preheat the oven to 325°F (160°F). In a large bowl, combine the oats, wheat germ, millet flakes, sesame and sunflower seeds, almonds, dried berries and sugar. Stir until all the ingredients are thoroughly mixed.
2 Put the maple syrup, oil and orange juice in a small pitcher and whisk together. Pour this mixture slowly into the dry ingredients, stirring to be sure that the liquid is evenly distributed and coats everything lightly.
3 Spread the mixture out evenly on a nonstick baking pan. Bake for 30–40 minutes, or until slightly crisp and lightly browned. Stir the mixture every 10 minutes so it browns evenly.
4 Remove from the oven and let cool. Store in an airtight container for up to two weeks. Serve with low-fat plain yogurt, low-fat milk or fruit juice.
Each serving provides
282 calories, 6 g protein, 11 g fat (2 g saturated fat), 39 g carbohydrate (14 g sugars), 6 g fiber, 7 mg sodium
|Blueberry and Cranberry Crunch|