Barley flakes are combined with oats, coconut and a variety of nuts and seeds, then toasted to golden brown to make this wholesome cereal. It should be stored in an airtight container.
Ingredients
2 cups (500 mL) barley flakes
2 cups (500 mL) quick-cooking rolled oats
1/2 cup (125 mL) unsweetened shredded coconut
1/2 cup (125 mL) walnut pieces
1/2 cup (125 mL) pecan pieces
1/4 cup (50 mL) raw sunflower seeds
1/4 cup (50 mL) cup sesame seeds
1 tsp (5 mL) ground cinnamon
2/3 cup (150 mL) liquid honey
1 tsp (5 mL) vanilla
1 1/2 cups (375 mL) raisins or dried cranberries
In a large bowl, combine barley flakes, oats, coconut, walnuts, pecans, sunflower and sesame seeds, and cinnamon. In a small bowl, combine honey and vanilla. Toss thoroughly with dry mixture. Spread on two lightly greased baking sheets and bake at 300⁰F (150⁰C) for 20 minutes or until golden brown, stirring half way through so mixture browns evenly. Stir in raisins or cranberries and let cool completely.
Makes eight servings (1 cup /250 mL each)
Nutritional Information (per serving):
Calories: 524
Protein: 11 g
Carbohydrate: 83 g
Fibre: 9 g
Sugars: 45 g
Fat: 19 g
Saturated Fat: 4.5 g
Trans Fat: 0 g
Cholesterol: 0 mg
Sodium: 16 mg
Potassium: 312 mg
Granola & Fruit Yogurt Parfait
A
For a special breakfast or lunch buffet, prepare this recipe in one large (approximately 10 cup (2.5 L) glass serving bowl using three cups (750 mL) of seasonal fresh fruit.
Ingredients
4 cups (1 L) Barley Granola (see previous recipe)
1 1/2 cups (375 mL) vanilla 2% yogurt
1 banana, thinly sliced
8 strawberries, sliced
Spoon ¼ cup (50 mL) barley granola into four parfait or deep dessert dishes. Top each with 2 tbsp (25 mL) yogurt. Add another ¼ cup (50 mL) granola, then one-quarter of the banana slices. Spoon 2 tbsp (25 mL) yogurt and ¼ cup (50 mL) barley granola into each dish. Top with one sliced strawberry, 2 tbsp (25 mL) yogurt and 1/4 cup (50 mL) granola. Spoon remaining sliced strawberries over top.
Makes four servings.
Nutritional Information (per serving):
Calories: 618
Protein: 18 g
Carbohydrate: 96 g
Fibre: 11 g
Sugars: 53 g
Fat: 21 g
Saturated Fat: 6 g
Trans Fat: 0 g
Cholesterol: 6 mg
Sodium: 45 mg
Potassium: 473 mg