Take-a-Break Snack Mix

  • Serves: 10; 1/2 cup per serving


Ingredients

Cooking spray
¼ cup sliced almonds
1 tablespoon light brown sugar
2 teaspoons water
1/4 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
2 cups whole-grain oat cereal with yogurt-flavored coating
2 cups whole-grain wheat and bran flakes with raisins
1/2 cup dried unsweetened cranberries
1/2 cup dried unsweetened blueberries

Cooking Instructions

Put a piece of aluminum foil about 12 inches square on a platter or baking sheet. Lightly spray with cooking spray. Set aside.
 
In a small nonstick skillet, dry-roast the almonds over medium heat for 2 to 3 minutes, or until lightly golden brown, stirring occasionally.
 
Stir in the brown sugar, water, cinnamon, and nutmeg. Cook for 1 to 2 minutes, or until the liquid has evaporated and the almonds are coated with the mixture, stirring constantly. Transfer to the foil. Let cool completely, 15 to 20 minutes.
 
Meanwhile, in a medium bowl, stir together the remaining ingredients.
 
Add the cooled almonds to the cereal mixture, stirring to combine. Store in an airtight container for up to 7 days.
 

Cook's Tip

Whether your schedule is go-go-go or hurry-up-and-wait, you’ll be glad you packed these tasty tidbits for healthy snacking.

For variety, substitute different nutrient-dense dried fruits, such as cherries, apricots, and plums, for the cranberries and blueberries. Cut them into 1/4- to 1/2-inch pieces before adding them to the cereal mixture.



Nutritional Analysis
Per serving
Calories Per Serving
139
Total Fat
2.0 g
Saturated Fat
0.5 g
Trans Fat
0.0 g
Polyunsaturated Fat
0.5 g
Monounsaturated Fat
1.0 g
Cholesterol
0 mg
Sodium
124 mg
Carbohydrates
28 g
Fiber
4 g
Sugar
15 g
Protein
2 g

Dietary Exchanges


1 fruit, 1 starch

 




This recipe is brought to you by the American Heart Association’s Food Certification Program. Recipe copyright © 2008 American Heart Association. For more information heart-healthy grocery shopping, visit heartcheckmark.org.