I created this recipe to fit within the guidelines of the D.A.S.H. plan. D.A.S.H. stands for Dietary Approaches to Stop Hypertension. And it's not just a recipe, but a Works-For-Me Wednesday tip.
click photo for larger image3 c rolled oats
1 c raisins
½ c dried blueberries
½ c dried halved cherries
2/3 c almonds
¼ c honey
2 T oil
·Preheat oven to 350°F
·Melt honey in microwave on high for 30 seconds or until bubbly
·Mix oatmeal, fruit, and almonds in a large bowl
·Stir in melted honey and oil
·Spread granola on a large jelly roll pan
·Cook 10-15 minutes, stirring every five minutes
NOTE: Take care to place the pan directly in the center of the oven rack. Edges of the pan which are too close to the sides of the oven may burn.
Serving Size 2/3 c (113 g)
Serving per Recipe 8
|Amount per Serving|
Calories 295 Calories from Fat 72
|Total Fat 8g|
Saturated Fat 1g
Monounsaturated Fat 4g
Polyunsaturated Fat 2.5g
Total Carbohydrates 48.5g
Dietary Fiber 7g
D.A.S.H. Serving Information
Each serving of granola contains:
1 grains servings
1 fruits servings
½ sweets serving
Serve with ½ cup milk or yogurt (adds ½ serving dairy)
Reduce raisins to ½ cup. Replace blueberries and cherries with ¾ cup chopped dried apple, ½ cup chopped dried pear, and ¼ cup broken banana chips. Replace almonds with chopped walnuts.
For more tips and advice visit Rocks in my Dryer. This week's theme is healthy eating.