Wednesday, 1 October 2014

Support HEARTUK's National Cholesterol Month with Healthy Heart Granola Recipe

Here's a really delicious and easy way to support HEARTUK’s campaign for National Cholesterol Month.  Why not swap your regular morning breakfast to my own Healthy Heart Granola, packed full of cholesterol-lowering superfoods?  It's Suitable for Vegetarians, Dairy Free and Suitable for Vegans (if using maple syrup instead of honey). At only 184 Cals with just 6.3g Total Fat and 0.7g Saturated Fat Per Serving, it makes a delicious and healthy start to the day.  Here’s the recipe, which makes 31 servings - enough for breakfast daily during October's National Cholesterol Month:

Healthy Heart Granola Recipe

Ingredients

  • 10ml (2 tbsp) Rapeseed Oil (Canola Oil)
  • 75ml (5 tbsp) Honey or Maple Syrup
  • 150ml (½ Cup +2 tbsp) Apple Juice
  • 450g (5 Cups) Quick Cook Rolled Oats
  • 110g (1 Cup) Wheat Flakes
  • 115g (1 Cup) Barley Flakes
  • 75g (¾  Cup) Rye Flakes
  • 35g (¼  Cup) Pumpkin Seeds
  • 35g (¼  Cup) Sunflower Seeds
  • 35g (3 ½ tbsp) Golden Linseeds
  • 60g (½ Cup) Dried Blueberries
  • 60g (½ Cup) Dried Cranberries
  • 70g (½ Cup) Raisins
  • 50g (½ Cup) Walnut Halves
  • 50g (½ Cup) Blanched Hazelnuts
  • 50g (2/3 Cup) Flaked Almonds
Directions (Ready In: 1hr 15 mins + cooling time)
Preheat the oven to 140C fan, 300F, Gas Mark 4. Line two baking sheets with parchment.

Chop the nuts into bite size pieces. In a large bowl, mix together all the dry ingredients. Mix the oil, honey and apple juice in a jug and pour over the dry mix. Stir well to ensure that all the ingredients are wet. Spread onto two large baking sheets lined with baking parchment and place into the oven. Bake for a total of 45-60 mins, checking every 15mins and turning it over. The granola is ready when it is all toasted and dry.

Remove from oven and allow to cool completely. Store in a sealed container. Makes 31 servings and will keep for 3 months in a sealed container or in the freezer.
Serve 1 portion (40g or 1/3 cup) with 60mls (¼ Cup) of plain Soya Yogurt.

NB: You may be able to purchase a “Muesli Base” from your local health food store, offering a ready mixed combination of oats and wheat, barley and rye flakes (this is not the same as ready prepared Muesli). If so, just substitute those ingredients for 750g (9 1/3 Cups) of “Muesli Base”.

Plenty More Heart-Healthy, Low Cholesterol Breakfast Recipes

For lots more low fat, low cholesterol breakfast recipes, why not take a look at my Easy Low Fat & Low Cholesterol Healthy Brunch & Breakfast Eats Cookbook, with over 55 Heart Healthy Recipes?
Take a peek at this video preview:


Available to buy as a Paperback & eBook from Amazon:


As an eBook from:
  

Best-selling Easy Low Fat & Low Cholesterol Mediterranean Diet Recipe Cookbook

Also available, my best-selling Easy Low Fat & Low Cholesterol Mediterranean Diet Recipe Cookbook, with 100+ ow fat, low cholesterol Heart Healthy recipes for meals for all occassions:
Available to buy as a Paperback & eBook from Amazon:

As an eBook from:
  

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