A great idea for snacking bowls with a yummy mix of colours, textures and flavours.
- Preparation Time
- 10 min
- Cooking Time
- 30 min
- Cooling Time
- Skill Level
- Serving Size
- 1000 g Nestlé® GLUTEN FREE HONEY, HONEY-NUT OR PLAIN CORN FLAKES cereal
- 250 g whole almonds or pecan halves
- 50 g butter or margarine
- 50 g packed brown sugar
- 3 tbsp (45 ml) pure maple syrup
- 2 tsp (10 g) ground cinnamon
- 1 tsp (5 g) ground ginger
- 250 g mixed berry dried fruit
- Heat oven to 150°C. In large bowl, place cereal and almonds. In 1L saucepan, heat butter, brown sugar and maple syrup over low heat, stirring occasionally, until butter is melted.
- Stir in cinnamon and ginger. Pour over cereal mixture; toss until evenly coated. Spread in ungreased 39x27x2.5cm (15x10x1-inch) pan.
- Bake 15 minutes, stirring once. Stir in dried fruit. Spread mixture on cooking parchment paper to cool. Store in airtight container.
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Two things to remember: • Look for food labels where the word 'whole' appears in front of the name of the grain, like “whole wheat” or “wholemeal bread”. • For foods with more than one ingredient, make sure whole grain is listed towards the top of the ingredients list. The further up the list it is, the more whole grain has been used in the recipe. And look out for the percentage of whole grain. You should find this in the ingredients list too.
A ‘whole’ grain has more nutrients than a ‘refined’ grain, because all parts of the grain are retained – kernel, bran, endosperm and germ – along with their fibre, vitamins, minerals and phytonutrients. But most of the bran and germ are removed when producing refined grains. Whole grains therefore contain more nutrients than refined grains.
The general name for proteins found in cereal grains such as wheat. It holds the food together, like a ‘glue’, and gives dough its elasticity.
Keep it simple: make grains the base of your diet and choose whole grains over refined grains wherever possible. U.S Dietary Guidelines recommend eating 3 servings (48g) a day. So, whenever you look for breakfast cereals, bread, pasta, rice or flour to cook at home, look for the word “whole”, ideally among the first ingredients in the list.
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