While rolled barley flakes look nearly identical to rolled oats, they pack more fiber. Look for them in whole-food shops or supermarket bulk food bins. Serve over plain low-fat yogurt.
1/4 cup unsalted pumpkinseed kernels
1/4 cup unsalted sunflower seed kernels
1/3 cup maple syrup
2 tablespoons brown sugar
2 tablespoons canola oil
1 teaspoon ground cinnamon
1 1/2 teaspoons vanilla extract
1/4 teaspoon salt
1/8 teaspoon ground cardamom
2 cups rolled barley flakes
1/4 cup toasted wheat germ
1/3 cup dried blueberries
1/3 cup sweetened dried cranberries
How to Make It
Preheat oven to 325°.
Place pumpkinseed kernels and sunflower seed kernels on a baking sheet lined with parchment paper. Bake at 325° for 5 minutes. Cool seeds in pan on a wire rack.
Combine syrup and next 6 ingredients (through cardamom) in a medium bowl. Stir in toasted kernels, barley, and wheat germ.
Spread barley mixture in a single layer on a baking sheet lined with parchment paper. Bake at 325° for 25 minutes or until lightly browned, stirring every 10 minutes.
Remove from oven; cool granola in pan on a wire rack. Stir in dried blueberries and dried cranberries. Store in an airtight container.
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.
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This recipe was easy to make & my first attempt at granola. My changes: used Sucanat sugar instead of brown sugar, used melted expeller-pressed coconut oil instead of canola, doubled the recipe and used 1/2 barley & 1/2 rye flakes. It is very versatile--you could change the seeds/nuts used, try different flakes and dried fruit. The flakes are a little "tough" eaten by themselves. I'm going to soak some in yogurt and milk overnight for my breakfast.