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Go Ask Mom

Recipe: Take-A-Break Snack Mix

Posted September 11, 2014

Editor's Note: We are featuring recipes from the American Heart Association as part of its challenge to families to live healthier. Here's an easy recipe for a healthy snack.

Take-A-Break Snack Mix

Ingredients

Cooking spray
1⁄4 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

Directions

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: 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.

NUTRITION ANALYSIS (per serving)
Serves 10; 1/2 cup per serving

Calories 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
Sugars 15 g
Protein 2 g
Dietary Exchanges: 1 fruit, 1 starch

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