Take-A-Break Snack Mix

Whether your schedule is go-go-go or hurry-up-and-wait, you'll be glad you packed these tasty tidbits for healthy snacking.

Yield: Serves 10; 1/2 cup per serving

Ingredients

Cooking spray
1/4 cup sliced almonds
1 tablespoon light brown sugar
2 teaspoons water
1/4 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
2 cups whole-grain oat cereal with yogurt-flavored coating
2 cups whole-grain wheat and bran flakes with raisins
1/2 cup dried unsweetened cranberries
1/2 cup dried unsweetened blueberries

Directions

1. Put a piece of aluminum foil about 12 inches square on a platter or baking sheet. Lightly spray with cooking spray. Set aside.
2. In a small nonstick skillet, dry-roast the almonds over medium heat for 2 to 3 minutes, or until lightly golden brown, stirring occasionally.
3. Stir in the brown sugar, water, cinnamon, and nutmeg. Cook for 1 to 2 minutes, or until the liquid has evaporated and the almonds are coated with the mixture, stirring constantly. Transfer to the foil. Let cool completely, 15 to 20 minutes.
4. Meanwhile, in a medium bowl, stir together the remaining ingredients.
5. Add the cooled almonds to the cereal mixture, stirring to combine. Store in an airtight container for up to 7 days.

Recipe Tip: For variety, substitute different nutrient-dense dried fruits, such as cherries, apricots, and plums, for the cranberries and blueberries. Cut them into 1/4- to 1/2-inch pieces before adding them to the cereal mixture.

Nutrition Analysis (per serving)

Calories

139

Total Fat

2.0 g

Saturated

0.5 g

Polyunsaturated

0.5 g

Monounsaturated

1.0 g

Trans Fat

0.0 g

Carbohydrates

28 g

Sugars

15 g

Fiber

4 g

Cholesterol

0 mg

Protein

2 g

Sodium

124 mg

Dietary Exchanges:

1 fruit, 1 starch

This recipe is brought to you by the American Heart Association's Food Certification program. Recipe copyright © 2008 by the American Heart Association. For more information on heart-healthy grocery shopping, visit heartcheckmark.org.