Wednesday, March 30, 2011

Homemade Trail Mix

This healthy and delicious snack is originally from Cooking Light, March 2010, but I got the recipe from my friend Ali Taylor. My kids love it sprinkled over yogurt! It would also be a great snack for lunches or hikes!

1/4 cup unsalted pumpkin seed kernels (pepitas)*
1/4 cup unsalted sunflower seed kernels*
   * I substitute 1/2 cup almonds, coarsely diced for pumpkin and sunflower kernels
1/3 cup maple syrup
2 Tbs. brown sugar
2 Tbs. canola oil
1 tsp. ground cinnamon
1 1/2 tsp. vanilla
1/4 tsp salt
1/8 tsp. ground cardamom
2 cups old-fashioned oats -OR- rolled barley flakes
1/4 cup toasted wheat germ 
1/3 cup dried blueberries
1/3 cup sweetened dried cranberries
  1. Preheat oven to 325° F. Place pumpkin and sunflower seeds on a baking sheet lined with parchment paper or tin foil.  Bake for 5 minutes in preheated oven. Cool for 5 minutes. *If kernels are already toasted, skip roasting and go to step #2.
  2. Combine syrup, canola oil, cinnamon, vanilla, salt and cardamom in a medium bowl. Stir in toasted pumpkin and sunflower kernels (or diced almonds), oats (or barley) and toasted wheat germ.
  3. Spread mixture in a single layer on a parchment paper or tin foil-lined baking sheet. Bake for 25 minutes at 325° F, stirring every 8-10 minutes.
  4. Remove from oven and cool granola in a pan on a wire rack. Stir in blueberries and cranberries. Store in an airtight container. Serve over yogurt, as granola cereal or as a snack. Makes 4 cups (serving size= 1/3 cup)
Nutrition per serving: CALORIES 181 ; FAT 6.5g (sat 0.7g,mono 2.3g,poly 2.8g); CHOLESTEROL 1mg; CALCIUM 13mg; CARBOHYDRATE 27.4g; SODIUM 59mg; PROTEIN 4.5g; FIBER 3.7g; IRON 1.4mg

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