Homemade Barley Granola

This granola makes a perfect breakfast when served over low-fat greek yogurt. Barley packs more fiber than rolled oats. Mix it up by adding nuts or different dried fruit!


1/4 cup unsalted pumpkin seed kernels
1/4 cup unsalted sunflower seed kernels
1/3 cup maple syrup
2 Tbsp brown sugar
2 Tbsp canola oil
1 tsp ground cinnamon
1 1/2 tsp vanilla extract
1/8 tsp ground cardamom
2 cups rolled barley flakes
1/4 cup toasted wheat germ
1/3 cup dried blueberries
1/3 cup dried cranberries

1. Preheat oven to 325 degrees F.
2. Place pumpkin seed and sunflower seed kernels on a baking sheet lined with parchment paper. Bake at 325 degrees F for 5 minutes. Cool seeds to room temperature.
3. Combine maple syrup, brown sugar, canola oil, cinnamon, vanilla, and cardamom in a medium bowl. Stir in toasted kernels, barley, and wheat germ.
4. Spread barley mixture in a single layer on a baking sheet lined with parchment paper. Bake at 325 degrees F for 25 minutes or until lightly browned, stirring every 10 minutes.
5. Remove from oven, cool in pan. Stir in dried fruit. Store in an airtight container.

Yield: 4 cups (1/3 cup = 181 calories, 6.5 g total fat, 0.7 g saturated fat, 4.5 g protein, 27.4 g carbohydrate, 3.7 g fiber, 1 mg cholesterol)

Cooking Light, March 2010


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Filed under Nourish the Body

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