Low-Fat Granola
3 cups rolled oats
1/4 cup honey
1/4 cup undiluted apple juice concentrate, thawed
1/2 tsp pumpkin pie spice*
1/4 tsp almond extract
1 cup dry TSP
1/2 cup Soy Nuts (p. 47)
1/2 cup toasted wheat germ
1 cup dried fruit (such as dried apples or apricots, dates, raisins, figs),
cut into raisin-sized bits
Preheat the oven to 350°.
In a large baking pan or cookie sheet with sides, toast the oats in a 350° oven, stirring every 3 minutes, until golden (about 9-10 minutes).
In the microwave or a small saucepan, heat the honey and juice concentrate just until the honey liquifies. Pour into a large mixing bowl and stir in the pumpkin pie spice and almond extract.
As soon as the oats are toasted, add them to the honey mixture along with the TSP and Soy Nuts. Stir quickly to coat everything well. Spread the mixture into the baking pan again and return to the oven for 5 to 6 more minutes, stirring once or twice, until just starting to brown. Watch carefully so that it does not burn.
Allow the oat mixture to cool in the baking pan. When cool, stir in the wheat germ and dried fruit. Store in an airtight container in the refrigerator. Serve with soy milk, dairy milk, or nonfat yogurt.
*If you don't have pumpkin pie spice, substitute 1/4 tsp cinnamon, 1/8 tsp ground ginger and 1/8 tsp nutmeg.
Note: Make this granola in a variety of flavors by varying the juice concentrate, flavoring extract and dried fruit. You may also substitute rolled barley flakes, wheat flakes or rye flakes for the oats.
Yield: 12 servings Serving size: 1/2 cup
Per serving (with raisins): 215 calories, 3 g total fat (0.5 g sat fat), 12 g pro, 40 g carb, 4.1 g fiber, 6 mg sodium, 0 mg cholesterol
Exchanges: 2 starch, 1 fruit, 1/2 lean meat
Hot Granola Simmer 1/2 cup Low-Fat Granola with 1/2 cup each soy (or dairy) milk and water for 5 to 7 minutes, until desired consistency is reached. Stir frequently while cooking.