|
This is the result. Its combination
of complex carbs and fiber plus protein and fat provides what
nutritional experts recommend for avoiding blood sugar spikes
and keeping even energy. I just hope you won’t find it too
irresistible to consume just one portion at a time.
Whole Wheat and Dried Fruit
Crunch - Makes 8 servings
of 3/4 cup each.
1 large egg white, at room temperature
2 Tbsp. plus 2 tsp. cane or white sugar, divided
1/2 tsp. salt
2/3 cup sliced almonds
3 cups whole-grain breakfast flakes, such as seven grain, spelt
or kamut
1/3 cup raisins
1/3 cup dried cranberries
2 Tbsp. raw sunflower seeds
In small bowl, whisk egg white with 2 tablespoons of sugar, and
salt, until blended. Set aside.
Place rack in center of oven.
Preheat oven to 325 degrees F. Cover baking sheet with foil.
Spread almonds in even layer.
Roast 4 minutes, stir, and continue roasting until golden, 4
minutes longer. Transfer nuts to plate and cool to room temperature.
Leave foil on baking sheet and coat with cooking spray, then
set aside.
In large mixing bowl, combine
toasted almonds, cereal, raisins, cranberries and sunflower seeds.
Add egg white mixture. Using fork, mix until all flakes are coated
and look moist, 1 minute. Spread Crunch mixture on prepared baking
sheet in even 8-inch by 10-inch layer. Push in any stray flakes,
fruit or nuts at edges. Sprinkle remaining 2 teaspoons sugar
over Crunch.
Bake Crunch for 25 minutes.
Cool completely on baking sheet. Lift Crunch from baking sheet
in chunks and bits, peeling away foil. Some will break off into
separate flakes. In airtight container, Whole-Wheat and Dried
Fruit Crunch will keep at room temperature for 2 days, longer
in dry weather.
Per serving: 165 calories, 5
g total fat (0.4 g saturated fat), 27 g carbohydrate, 5 g protein,
3.3 g dietary fiber, 198 mg sodium. |
Refer
“Something Different” is written
for the American Institute for Cancer Research (AICR) by Dana
Jacobi, author of The Joy of Soy and recipe creator for AICR’s
Stopping Cancer Before It Starts.