Three-Grain Breakfast Cereal with Walnuts and Dried Fruit Recipe | MyRecipes - PCOS-Friendly Recipe
Nutrition per Serving
0
Calories
0g
Protein
0g
Carbs
0g
Fat
Recipe by David Bonom
This mixture of barley and oats with nuts and raisins will keep you going all morning. Walnuts provide omega-3 fatty acids, but pecans also work nicely in this high-fiber cereal. Serve with yogurt or milk, and top with fresh fruit.
Ingredients
- 1/2 cup maple syrup
- 1/3 cup honey
- 3 tablespoons canola oil
- 1 1/2 tablespoons vanilla extract
- 4 1/2 cups regular oats
- 1 cup uncooked quick-cooking barley
- 3/4 cup chopped walnuts or pecans
- 1/2 cup wheat germ
- 1 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- Cooking spray
- 1 (7-ounce) package dried mixed fruit, chopped (such as Sun-Maid brand)
Instructions
- Preheat oven to 325 °.
- Combine first 4 ingredients, stirring with a whisk.
- Combine oats, barley, walnuts, wheat germ, cinnamon, and nutmeg in a large bowl. Add syrup mixture; stir well to coat. Spread oat mixture evenly onto a jelly-roll pan coated with cooking spray. Bake at 325 ° for 30 minutes or until browned, stirring every 10 minutes. Stir in dried fruit. Cool completely.
- Note: Store in an airtight container for up to 5 days.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Barley, Cinnamon, Wheat Germ, Honey, Nuts, Walnuts.
Barley is about the best grain a woman with PCOS can eat. It is low in calories and has the lowest GI of all grains. Low-GI grains such as barley take much longer to digest and create a slow, steady rise in blood glucose and insulin levels. As mentioned before on Fertility Chef, low-GI foods reduce cravings. If possible, try and find hulled barley as it is the most nutrient dense of all types of barley. Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a...
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