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Thursday, June 16, 2016

Blueberry and Cranberry Crunch

How to Make Blueberry and Cranberry Crunch Recipe - THIS BREAKFAST supplies plenty of fiber, B vitamins and essential fatty acids. Wheat germ is especially rich in B vitamins and vitamin E. Adding maple syrup and orange juice to a mix of grains, nuts and berries helps to keep this recipe lower in fat than most ready-made “crunchy” cereals. This delicious toasted muesli has a low GI, so make up a big batch that will last you for a week or two.



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 Recipe
Blueberry and Cranberry Crunch
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