Healthy Recipe

Honey Granola with Yogurt
Prep: 15 minutes
Bake: 30 minutes
Yield: 12 1/3 cup servings

2 ½ cups regular rolled oats
1 cup wheat flakes
1/3 cup toasted wheat germ
1/3 cup sliced almonds or pecan pieces
1/3 cup unsweetened pineapple or apple juice
1/3 cup honey
¼ teaspoon ground allspice
¼ teaspoon ground cinnamon
6 cups fat-free yogurt
4 cups fruit, such as blueberries, raspberries, sliced strawberries, and/or peeled, seeded and chopped peaches

1. Very lightly oil a 15x10x1-inch baking pan and set aside. In a large bowl stir together the oats, wheat flakes, wheat germ, and nuts. In a small saucepan stir together juice, honey and spices. Cook and stir just until boiling. Remove from heat. Pour over oat mixture tossing just until coated.
2. Spread the oat mixture evenly in prepared pan. Bake in a 325° oven for 30-35 minutes or until oats are lightly browned, stirring twice. Remove from oven. Immediately turn out onto a large piece of foil to cool completely.
3. Cover a chill for up to 2 weeks. For longer storage, seal in freezer bags and freeze for up to 3 months.
4. For each serving, spoon ½ cup of the yogurt into a bowl. Top with 1/3 cup of the oat mixture and 1/3 cup of desired fruit.

Nutrition facts per serving: 220 calories, 4 g total fat (0 g saturated fat), 3 mg cholesterol, 122 mg sodium, 40 g carbohydrate, 2 g fiber, 10 g protein
Daily Values: 3% vit A, 14% vit C, 11% calcium, 11% iron
Diabetic Exchanges: 1 ½ Starch, ½ Fruit, ½ Milk

A Nutty Note - Nuts are plucky little packets of nutrition power. True, a lot of calories are packed into each bite, but most of those calories come from monounsaturated fats - the heart-healthy fats that keep cholesterol in check. Besides providing energy, nuts contain important trace minerals, such as calcium, zinc, and the antioxidant mineral selenium. One of the best sources of vitamin E, nuts are also rich in folate and other B vitamins.

From the Better Homes and Gardens New Diabetic Cookbook, 1999

Posted October 2006 | Permanent Link

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