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Photo: Randy Mayor; Styling: Melanie J. Clarke Photo by: Photo: Randy Mayor; Styling: Melanie J. Clarke

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.

Cooking Light JANUARY 2005

  • Yield: 24 servings (serving size: 1/3 cup)

Ingredients

  • 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)

Preparation

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.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutritional Information

Amount per serving
  • Calories: 185
  • Calories from fat: 28%
  • Fat: 5.8g
  • Saturated fat: 0.6g
  • Monounsaturated fat: 1.7g
  • Polyunsaturated fat: 2.8g
  • Protein: 4.5g
  • Carbohydrate: 31.3g
  • Fiber: 4g
  • Cholesterol: 0.0mg
  • Iron: 1.6mg
  • Sodium: 4mg
  • Calcium: 24mg
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Three-Grain Breakfast Cereal with Walnuts and Dried Fruit recipe

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