Three-Grain Breakfast Cereal with Walnuts and Dried Fruit

Vegetarian
Dairy Free
Health score
5%
Three-Grain Breakfast Cereal with Walnuts and Dried Fruit
45 min.
24
191kcal

Suggestions


Start your day on a wholesome note with our delightful Three-Grain Breakfast Cereal with Walnuts and Dried Fruit. This vegetarian and dairy-free recipe is not only packed with flavor but also brimming with nutrients, making it the perfect choice for a healthy morning meal or a leisurely brunch. With a delightful combination of oats, quick-cooking barley, and wheat germ, this cereal offers a satisfying crunch and a hearty texture that will keep you energized throughout the day.

The addition of chopped walnuts adds a rich, nutty flavor while providing a good source of healthy fats and protein. Meanwhile, the sweet medley of dried mixed fruits brings a burst of natural sweetness, perfectly balanced by the warm spices of cinnamon and nutmeg. Drizzled with honey and maple syrup, this cereal is a deliciously sweet way to start your morning.

In just 45 minutes, you can prepare a generous batch that serves 24, making it ideal for family gatherings or meal prep for the week ahead. Plus, it stores well in an airtight container, ensuring you have a quick and nutritious breakfast option ready whenever you need it. Treat yourself and your loved ones to this delightful breakfast cereal that combines taste, health, and convenience in every bite!

Ingredients

  • tablespoons canola oil 
  • ounce fruit mixed dried chopped (such as Sun-Maid brand)
  • teaspoon ground cinnamon 
  • 0.3 teaspoon nutmeg 
  • 0.3 cup honey 
  • 0.5 cup maple syrup 
  • 4.5 cups oats 
  • cup quick-cooking barley uncooked
  • 1.5 tablespoons vanilla extract 
  • 0.8 cup walnut pieces chopped
  • 0.5 cup wheat germ 

Equipment

  • bowl
  • frying pan
  • oven
  • whisk

Directions

  1. Preheat oven to 32
  2. Combine first 4 ingredients, stirring with a whisk.
  3. Combine oats, barley, walnuts, wheat germ, cinnamon, and nutmeg in a large bowl.
  4. Add syrup mixture; stir well to coat.
  5. Spread oat mixture evenly onto a jelly-roll pan coated with cooking spray.
  6. Bake at 325 for 30 minutes or until browned, stirring every 10 minutes. Stir in dried fruit. Cool completely.
  7. Note: Store in an airtight container for up to 5 days.

Nutrition Facts

Calories191kcal
Protein8.63%
Fat25.4%
Carbs65.97%

Properties

Glycemic Index
10.62
Glycemic Load
8.62
Inflammation Score
-2
Nutrition Score
8.5608694977734%

Flavonoids

Cyanidin
0.1mg

Nutrients percent of daily need

Calories:190.63kcal
9.53%
Fat:5.54g
8.52%
Saturated Fat:0.6g
3.75%
Carbohydrates:32.37g
10.79%
Net Carbohydrates:28.11g
10.22%
Sugar:12.27g
13.63%
Cholesterol:0mg
0%
Sodium:3.73mg
0.16%
Alcohol:0.28g
100%
Alcohol %:0.68%
100%
Protein:4.24g
8.47%
Manganese:1.32mg
66.14%
Fiber:4.26g
17.06%
Selenium:9.7µg
13.86%
Phosphorus:119.45mg
11.94%
Magnesium:46.38mg
11.59%
Vitamin B1:0.16mg
10.34%
Copper:0.2mg
9.91%
Vitamin B2:0.15mg
8.53%
Zinc:1.25mg
8.35%
Iron:1.31mg
7.3%
Potassium:191.27mg
5.46%
Vitamin B6:0.1mg
4.9%
Folate:17.96µg
4.49%
Vitamin B3:0.83mg
4.13%
Calcium:36.79mg
3.68%
Vitamin B5:0.31mg
3.08%
Vitamin K:3.15µg
3%
Vitamin E:0.43mg
2.86%
Source:My Recipes