Easy Whole Grain Snacks

Fiber is important for your health.  High fiber foods help us to stay fuller longer and helps our bowels work better.  Whole grain foods have more fiber than refined grains, but they also have many extra trace nutrients that help us stay healthier.  New research is proving that the phytochemicals in whole grains are linked to a lower cancer risk.

Try these quick and easy trail mixes to get started eating more whole grains. Featuring delicious healthy grains like rolled oats, cereal, bran and yes, even popcorn!

Popcorn Trail Mix
2 cups air-popped popcorn
1 1/2 cups unsweetened whole-grain oat dry cereal
1/4 cup golden raisins
3 Tbsp. dried blueberries
3 Tbsp. dried cranberries
3 Tbsp. dry-roasted almonds, coarsely chopped
3 Tbsp. chopped dried pineapple
2 Tbsp. roasted pumpkin seeds
2 Tbsp. dry-roasted sunflower seeds
In a large bowl, combine all the ingredients. Store in an airtight container for up to 3 days.
Makes 10 servings.

Per serving: 91 calories, 3 g total fat (less than 1 g saturated fat), 15 g carbohydrate, 2 g protein, 2 g dietary fiber, 37 mg sodium.

N-R-G Trail Mix Snack
1/2 cup unsalted peanuts
1/2 cup unsalted almonds
1/2 cup dried apple pieces
1/2 cup raisins
1/2 cup oat circles
1/2 cup bran cereal flakes
Put all the ingredients into a big bowl. Stir well with wooden spoon. Divide into six equal amounts in small resealable plastic bags.
Makes 6 servings

Per serving: 210 calories, 12 g total fat (1.5 g saturated fat), 24 g carbohydrate, 7 g protein, 4 g dietary fiber, 50 mg sodium.

Source: AICR eNews Sept 7