8
Serves
Preparation time: 15 minutes
Cooking time: 30 to 40 minutes
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 rolled oats
1/2 cup wheat germ
2/3 cup millet flakes
1 tablespoon sesame seeds
2 tablespoons sunflower seeds
2 tablespoons slivered almonds
1/2 cup dried blueberries
1/2 cup dried cranberries
1 tablespoon brown sugar
2 tablespoons pure maple syrup
2 tablespoons canola oil
2 tablespoons 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, berries, and sugar. Stir until all the ingredients are thoroughly mixed.
2. Drizzle with the maple syrup, oil, and orange juice, 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 until slightly crisp and lightly browned, 30 to 40 minutes. Stir the mixture every 10 minutes so it browns evenly.
4. Remove from the oven and let cool. Each serving is a heaping 1/2 cup. Store in an airtight container for up to 2 weeks. Serve with low-fat plain yogurt, low-fat milk, or fruit juice.
Per serving: 282 calories, 6 g protein, 39 g carbohydrates, 6 g fiber, 11 g total fat, 2 g saturated fat, 7 mg sodium.