Walnut Breakfast Cereal
Fuel yourself with the delicious goodness of oats, walnuts, apricots and dates. This healthy dose of fibre and flavour is perfect for getting your day started right.
1 cup (250 mL) oats
1 cup (250 mL) spelt flakes
1 cup (250 mL) barley flakes
1 cup (250 mL) triticale flakes
1 cup (250 mL) wheat berries
1 cup (250 mL) dried apricots, chopped
1 cup (250 mL) dried dates, chopped
2 cups (500 mL) walnuts, roughly chopped
Combine oats, spelt flakes, barley flakes, triticale flakes, wheat berries and walnuts on a large rimmed baking sheet. Bake in the centre of a 325°F (160°C) oven, stirring often, until grains and walnuts are fragrant and golden, about 5 to 7 minutes. Remove from oven and let cool completely.
In large airtight container, combine cooled grains with walnuts, apricots and dates. Store in an airtight container for up to one month.
Makes about 8 cups (2 L).
Serving suggestion:
Place 1/2 cup (125 mL) of the cereal mixture into a bowl. Cover completely with milk and place in the fridge for 30 minutes or up to one day (make the night before) and it will be perfect in the morning.
Options:
Warm in microwave if desired or serve cold. Add shredded apple, fresh berries or sliced banana. Drizzle with a little maple syrup or honey and stir to combine.
Tip: All the grains can be found at bulk and health food stores. Bob’s Red Mill also makes a 5-grain dry cereal, which makes a fine substitute.
Per serving 1/2 cup (125 mL) cereal without milk or fruit: about 270 cal, 8 g pro, 9 g fat (1 g sat. fat), 43 g carb, 5 g fibre, 0 mg chol, 0 mg sodium. %RDI: 10% iron.
"Don’t fall off the exercise wagon over the holidays," says Bruce Krahn. This week, sit down with your calendar and schedule regular fitness sessions for the rest of the month. Even if you can't exercise as often as you usually do, a minimum of three 30-minute workouts a week will keep your stress levels down and your metabolism going.
