Recipe: Berry, Nut, and Grain Trail MixPat Crocker April 30, 2015
From the Vitality Food Feature ‘Lemony Herbs Add Zest and Zing to Spring Meals‘.
Being a high energy way to add healing power to between-meal snacks, a small amount of this mix packs a healthy punch. In fact, a serving consists of one or two tablespoons, so use in moderation. Besides eating as a snack, you can add it to yogurt, fresh fruit salads, egg dishes, puddings, and cooked vegetables and grain dishes as an ingredient, or as a topping. Add two or three tablespoons to muffins, cookies, and as a base for tarts and bars to boost fiber and antioxidant value. Store the mix in an airtight container in the refrigerator for up to 3 months, or freeze for up to 6 months. (Makes 8 cups)
- 3 cups large flake rolled oats or spelt
- 1/2 cup amaranth or quinoa
- 1 cup shredded or flaked coconut
- 1 cup chopped almonds
- 1/2 cup sunflower seeds
- 1/4 cup sesame seeds
- 1/2 cup soft coconut oil
- 1/3 cup coconut nectar or liquid honey
- 2 tsp ground cinnamon
- 1/2 cup dried sea buckthorn berries
- 1/2 cup chopped dried cherries
- 1/2 cup dried goji berries
- 1/2 cup dried blueberries, chokeberries or elderberries
1) Preheat oven to 375°F (190°C) and lightly oil two rimmed baking sheets.
2) On one prepared baking sheet, spread oats and amaranth. On the remaining pan, spread coconut, almonds, sunflower seeds, and sesame seeds. Stagger the sheets in the preheated oven and toast for 8 minutes.
3) Remove nuts and seeds from oven and set aside to cool. Stir grains and continue toasting for another 6 to 8 minutes or until lightly browned, checking frequently to prevent burning.
4) Meanwhile, in a small saucepan, heat coconut oil, nectar or honey, and cinnamon over medium heat for 3 to 5 minutes, or until simmering. Turn off heat and let sit on the burner to keep warm.
5) Transfer toasted grains to a large bowl. Stir in toasted seeds and nuts. Drizzle with warm nectar mixture.
6) Add sea buckthorn berries, cherries, goji berries, and blueberries and stir lightly to mix and coat evenly. Let cool.
As a professional Home Economist (BAA, Ryerson Univ., Toronto) and Culinary Herbalist, Pat’s passion for healthy food is fused with her knowledge and love of herbs. She has honed her herb practice over more than four decades of growing, studying, photographing, experimenting with, and writing about what she calls the helping plants. In fact, Crocker marries the medicinal benefits of herbs in every original recipe she develops. An award-winning author, Pat has written 22 herb/healthy cookbooks, including The Healing Herbs Cookbook, The Juicing Bible, and most recently The Herbalist’s Kitchen (Sterling, 2018), and Healing Cannabis Edibles. She has over 1.5 million books in print and translated to over 11 languages. Watch for her next book, Cooking and Healing with Cannabis to be launched in 2020. And to find out more about Cannabis and Pat Crocker’s books and appearances, visit www.patcrocker.com