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Women's Heart News

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Issue date: Wednesday, October 02, 2013

In this issue you'll find stories about:


Recipe of the Month

Looking for another healthy option for breakfast or a snack? Try this heart healthy granola! Eat it by itself or serve with yogurt or milk. You can also vary the nuts or dried fruit in this recipe. Just remember to watch the portion size!

Quinoa & Pumpkin Seed Granola

¾ cup uncooked quinoa, rinsed and well-drained
½ cup raw pumpkin seeds (pepitas)
½ cup slivered almonds
¼ cup ground flaxseed
¼ cup honey
2 tablespoons Canola oil or coconut oil
1 teaspoon ground cinnamon
½ teaspoon sea salt
¾ cup dried cranberries, raisins (or other dried fruit)

1. Preheat oven to 350 degrees F. In a large mixing bowl, combine quinoa, pumpkin seeds, almonds, and flaxseed.
2. In a small, glass bowl heat honey on high for 20 seconds in the microwave. Stir in oil, cinnamon, and salt.
3. Pour honey mixture over quinoa mixture; toss to coat. Spread in a 15x10x1-inch baking pan.
4. Bake uncovered for 20 minutes or until golden, stirring twice. Stir in dried fruit. Cool for 15 minutes in the pan. Spread out on foil. Cool completely, breaking up any large pieces. Transfer to an air-tight container to store. Store for up to two weeks in the refrigerator. Makes 13 (1/4 cup) servings.

Nutrition information per serving (1/4 cup): 191 calories, 11 g total fat (*0 g saturated fat), 0 mg cholesterol, 94 mg sodium, 22 g carbohydrate, 3 g fiber

*Using coconut oil will increase saturated fat to 2 g of saturated fat per serving.

Source: Adapted from Better Homes & Garden website

 

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