We like this homemade granola as a topping for yogurt or by itself with milk for a quick breakfast or mid-day snack! Change up the nuts & dried fruit—it’s different & delicious every time! Whole grains, such as oats, are high in fiber & can help to reduce cancer risk. Nuts are high in unsaturated fat and can reduce the risk of cancer and heart disease.
Ingredients:
Old Fashioned Oats-6 cups
Unsalted Nuts of choice (at least 3 varieties-almonds, cashews, pecans, walnuts, etc.- your choice!)-3 cups total
Seeds of Choice (pumpkin, sunflower, etc) – optional-1/4 cup total
Salt-dash
Blackstrap Molasses-2 T
Canola Oil-4 T
Honey- 4 T
Coconut flakes, unsweetened or grated coconut – ¼ cup
Dried fruit of choice (raisins, Craisins, dates, etc) – ½ cup
Parchment paper
Directions:
Mix oats, nuts and seeds in a bowl. Add salt and canola oil and stir. Add blackstrap molasses and stir. Bake on a baking sheet lined with parchment paper at 350 degrees for 10 minutes. Remove from oven and flip mixture around with a spatula. Bake another 7-8 minutes, remove from oven & flip mixture around again w/spatula. Repeat until the mixture looks golden brown & crunchy (2-3 times is usually adequate). Watch mixture carefully so that it does not burn! Remove from oven & drizzle honey over entire mixture. When mixture is completely cool, sprinkle with coconut and dried fruit of choice. Store in airtight container in the refrigerator. Makes 24 servings.
Nutrition Facts Per Serving:
| Calories 230 | Protein 5 gm | Carbohydrate 23 gm |
| Fat 14 gm | Sodium 8 mg | Fiber 4 gm |
| Saturated Fat 1 gm |
Nutrition Pair ™
It’s Your Health. It’s Your Life. Make that change! ™
Here is an easy egg & potato recipe to start your day. Eggs are an excellent & inexpensive source of high quality protein. Each has about 80 calories & 7 grams of protein. They are a great source of vitamins A & D, iron, the carotenoids, lutein & zeaxanthin (help to reduce risk age-related macular degeneration) & choline (helps improve brain function). The most common question that we get about eggs is, “But, don’t they raise cholesterol?”. To answer that, the most recent research has found that egg consumption is not associated with an increase in cholesterol levels. Actually, a diet lower in saturated fats is a more effective recommendation for the prevention & treatment of high cholesterol. Thus, it is more important to limit the high saturated fats foods that are commonly served with the egg (bacon, sausage) or cooked with the egg (butter) than the actual egg. Prepare your eggs without fat (boiled) or use non-stick spray or olive oil when cooking to help keep saturated fat intake low.
This is an easy, healthy, kid/teen approved casserole made with chicken, quinoa & black beans. It’s a perfect dish when you are cooking for a crowd or if you are one who likes leftovers or “planned overs” like we do. It makes 10 servings! Also, this dish is gluten-free which is helpful for those folks who need to avoid gluten in their diet.
Total Fat – 11.3 g
