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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check to make sure the oats and the quinoa are labeled gluten-free if you are concerned about possible cross-contamination in processing.

 

"Like religion, politics, and family planning, cereal is not a topic to be brought up in public. It's too controversial."
-Erma Bombeck, Housewife

The refrigerator light goes on...

This granola is super simple to make and fantastically healthy for you. It's best to use a non-stick cookie sheet or non-stick aluminum foil. If you use regular aluminum foil, let the granola stand for a few moments after coming out of the oven and any that is stuck to the foils will soften.

Raisins

There are two common raisin choices in the market - the traditional dark raisin and golden raisins. The majority of raisins are made from the white seedless Thompson grape. Currants are made in the same way, from the Zante grape.

The grapes are sun dried and the dark color is the result of caramelization of the sugars as the fruit is dehydrated. Most raisins are still dried in the sun, with the bunches of grapes clipped and laid on trays in the sunlight right beside the vines. The drying process takes about two to three weeks.

Golden raisins come from the same grapes, but the fruit has been chemically treated and usually they are dried in dehydrators and not by direct sunlight.

1 ounce raisins = 85 calories, <1g fat, 0g sat fat, 0g mono fat, <1g protein, 22g carbohydrates, 3mg sodium, 0mg cholesterol


 

Easy Granola



Servings = 6 | Serving size =about 1 cup

Cooking Time = 75 Minutes

This recipe can be multiplied by 2, 3.

Store tightly covered at room temperature. Keeps well for 4-5 days.

3 quarts water
1 1/3 cups steel cut oats
2/3 cup quinoa
1/4 cup sliced almonds
1/4 cup chopped walnuts
1/2 cup unsweetened applesauce
1/2 tsp ground cinnamon
1/2 tsp ground nutmeg
1/8 tsp salt
2 Tbsp pure maple syrup
1/4 cup raisins
1/4 cup dried cranberries

Preheat over to 300F.

Place the water in a large sauce pan over high heat. When the water is boiling add the oats and quinoa. Reduce the heat to a simmer and cook for 12 minutes.

Drain and rinse with cold water.

Place the drained oats and quinoa in a large bowl with the almonds, walnuts, applesauce, cinnamon, nutmeg, salt, maple syrup, raisins and cranberries.

Fold together until well blended.

Place on a large cookie sheet lined with aluminum foil. Spread as flat as possible and place in the oven.

Bake for 45 minutes. Stir with a fork every 10 to 12 minutes.

Remove and let cool fully before storing.

Nutrition Facts

Serving size = about 1 cup

Servings = 6

.

Amount Per Serving

Calories 239 Calories from Fat 56
  % Daily Value
Total Fat 7g 10%
    Saturated Fat 1g 4%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 39mg 2%
Total Carbohydrates 39g 13%
    Dietary Fiber 5g 20%
    Sugars 10g  
Protein 8g  
Vitamin A 0% Vitamin C 6%
Calcium 4% Iron 13%
Vitamin K 0 mcg Potassium 286 mg
Magnesium 91 mg