Healthy fresh apple, berries, dried fruits, oats, seeds, and nuts, with a hint of natural sweetness in this breakfast recipe together save 29 grams of carbohydrates per serving compared to most ready-made blends.

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  • Preparation Time

    20 minutes

  • Difficulty Rating

    1

  • Serves

    8

Total Shares 0

Ingredients

  1. 1 cup / 155 gm rolled oats, uncooked
  2. 1 Tbsp. / 7½ gm raw sunflower seeds
  3. ¼ cup / 35 gm raisins
  4. 2 Tbsp. / 9 gm chopped dates
  5. 2 Tbsp. / 20 gm dried apricots, chopped
  6. 2 Tbsp. / 14 gm hazelnuts, chopped
  7. 2 Tbsp. / 13½ gm slivered almonds
  8. 3 Tbsp. / 50 gm cashew, ground
  9. 3 Tbsp. / 25 gm toasted sunflower seeds
  10. 1½ tsp. / 3 gm Stevia powdered extract
  11. 1 cup / 240 ml Organic, grass-fed or vegan milk
  12. 1 cup / 240 ml organic soy or Greek yogurt
  13. ½ cup / 60 gm fresh raspberries
  14. ½ cup / 75 gm fresh blueberries
  15. ½ cup / 80 gm fresh cherries
  16. 1 medium apple peeled, cored, and grated

Directions

    You can combine all the dry ingredients ahead of time and store in an airtight container until ready to serve. Combine the granola mixture with yogurt, milk, fresh berries, and grated apple when ready to serve.

Serving Size: ½ cup

Exchanges per Serving: 2 Carb, ½ Protein, 1 Fat

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Comments 22

  1. gougouki

    Can I do the recipe with wholegrain wheat flakes (unsweetened)? A bit easier for me to find… Is it the same with oats in carbs value? And sth else… I’ve seen the exchange table and it’s quite clear, as long as you know what is the “worth” of the food you want to exchange into. A bit difficult when you ‘re out and there’s no exchange button.For example it says that 1 carb= 15gr of carbs and up to 3gr of protein but I don’t know how many grams of carbs and/or proteins are there in oats or wheat flakes, so I’m a bit confused…

    • Ossie-Sharon

      Hi, gougouki. Absolutely – as long as the grain is whole, you’re good to go. The carbohydrate value is about the same. To find out the quantity of carbohydrates in a food, take a look at the “Nutrition Facts” section of the label – it is all laid out.

  9. Ossie-Sharon

    Answers to some questions here:
    1. To print, just select the text in question, copy, and paste into a word processing program – then print.
    2. You can use any fruit you want – what is provided is just an example, with an emphasis on variety
    3. The fruit amount for a single serving of 1/2 granola would be 1 tablespoon dried, and 3 tablespoons fresh.
    4. Stevia is available in most grocery stores today, but if it isn’t in yours, then try a health-oriented shop. These include large chains such as Whole Foods Market and Trader Joe’s.
    5. Alternatives to Stevia with less or no bitter taste include monk fruit sweetener (the same amount) or xylitol (1/4 cup). Splenda is not recommended here as it is artificial, which may ultimately work against your efforts here.

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