Arthritis Self-Management

Looking for a healthy treat to take on a hike? This roasted mix of cereal and nuts is easy to make and goes great anywhere —” on the trail, at the park, or curled up at home. Throw in some dried cranberries for a tart/sweet kick!

Preparation time: 10 minutes
Baking time: 20–30 minutes
Total time: 30–40 minutes

Yield: 56 servings
Serving size: 2 tablespoons

Ingredients

4 cups oats
1 cup sliced almonds
1 cup chopped pecans
1 cup shelled, roasted sunflower seeds
1/3 cup peanut oil (or another neutral oil such as canola)
1/3 cup honey
1 teaspoon vanilla extract
2 1/2 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg

Preparation

Preheat oven to 300°F. In a medium bowl, combine oats, almonds, pecans, and sunflower seeds. In a separate bowl, combine peanut oil, honey, vanilla, cinnamon, and nutmeg. Stir in dry ingredients. Spread mixture on an ungreased baking sheet and bake for 20–30 minutes or until golden brown, stirring every 5–10 minutes. Store in an airtight container for up to two weeks. Enjoy this treat on its own or as a topping for low-fat yogurt.

Nutrition Facts

Per serving:
Calories: 99
Protein: 2 g
Total fat: 7 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 19 mg
Dietary fiber: 2 g
Carbohydrate: 7 g