This fun mix of fruits, whole grains, and nuts will satisfy midday hunger and help keep you healthy. Measure out portions ahead of time to make sure you won’t overindulge on this delicious treat.
Makes 15 (½-cup) servings
Canola oil spray
2 cups cereal, preferably whole grain, e.g. old fashion rolled oats, oat squares, puffed whole wheat or brown rice, corn bran, or low-fat granola
2 cups thin pretzels
½ cup walnuts or almonds
½ cup pumpkin seeds
½ tsp. turmeric
2 cups mixed dried fruit (preferably unsweetened), e.g. raisins, berries, apples, dates, etc.
¼ -⅓ cup honey
Preheat oven to 350 ° if baking 15 to 20 minutes, and 300° for slower baking for 45 to 60 minutes. Slow baking takes more time but deepens the flavor.
Lightly coat bottom of two baking sheets and set aside. In a large bowl, mix together the cereal, pretzels, nuts and seeds until well combined. Stir in the turmeric until evenly distributed. Stir in the dried fruit.
In a heat-resistant measuring cup, gently warm the honey to thin its consistency in a microwave, or stovetop using a double-boiler. Slowly add just enough of the honey into the cereal mixture, stirring constantly, until the mixture begins to adhere and form clusters.
Spread the mixture on the baking sheets in a thin layer. Spray with canola oil spray. Bake until cereal is lightly browned, stirring once if baking at 350°, or 3 to 4 times if slow roasting at 300 °.
Remove from oven and cool on a rack. Serve immediately or store in a sealed container or in zip-lock plastic bags.
Per serving: 148 calories, 3 g fat (less than 1 g saturated fat), 30 g carbohydrate,
3 g protein, 2 g dietary fiber, 20 mg sodium. Equivalent to: 1 Grain, 1 Fruit, and ½ Fat serving
Source: AICR’s Weekly Health-e-Recipe email from: www.aicr.org; October 2009