Crunchy Gra­nola Par­faits

Truro Daily News - - COLCHESTER COUNTY -

Serves 8


1½ cups (375 ml) Rolled oats ¼ cup (60 ml) Chia seeds ¼ cup (60 ml) Wal­nuts, chopped ¼ cup (60 ml) Ap­ple sauce, sweet­ened

1½ tsp (7 ml) Cin­na­mon ½ tsp (2 ml) Nut­meg

½ tsp (2 ml) All­spice 2½ cups (625 ml) Vanilla yo­gurt, fat free


• Pre­heat oven to 325 F.

• Mix oats, chia seeds and wal­nuts to­gether in a large mix­ing bowl.

• Whisk ap­ple sauce and spices to­gether in a small bowl. Pour over oat mix­ture and mix un­til well coated.

• Line a cookie sheet with parch­ment pa­per. Spread mix­ture over pa­per.

• Bake for 15 min­utes. Stir gra­nola and bake for an­other 15 min­utes. The gra­nola will be dry and golden brown when done.

• Por­tion out about 1/3 cup yo­gurt in each dish. Serve ¼ cup gra­nola over the top.

Nu­tri­tion In­for­ma­tion per Serv­ing:

Calo­ries 214; Fat 6 grams; Car­bo­hy­drate 32 grams; Fi­bre 6 grams; Pro­tein 9 grams;

Sodium 33 mil­ligram

Tip: Make the gra­nola ahead of time. It keeps well for one week in the fridge in an air­tight con­tainer.

Nu­tri­tion Events:

4-Week Mediter­ranean Diet Pro­gram

The Mediter­ranean Diet is one of the health­i­est and most de­li­cious ways to eat. Learn how to choose foods, plan meals and pre­pare dishes the Mediter­ranean way.

Starts Thurs­day, Jan. 17, 9: 30 a. m. to 11: 30 a. m. Call Jen­nifer at 902-895-7382 to reg­is­ter.

Hun­gry for more? Like @ Sobeys­di­eti­tian on Face­book and Twit­ter for more tasty tips AND recipes or re­ceive our sched­ule of events and Healthy Bits & Bites News­let­ter di­rectly to your in­box! Reg­is­ter at www.sobeysphar­­let­ter.

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