2020-02-01 Cooking Light

Breakfasts with Benefits

26

Coconut-Buckwheat

Granola

HANDS-ON 6 M I N.

TOTAL 36 MIN.

We change up the classic oat and nut

combo with coconut flakes and starchy

buckwheat groats. Look for pale-

green groats; the toasted, dark-brown

buckwheat can have a bitter flavor.

You can also skip the buckwheat and

add another^1 ⁄ 2 cup rolled oats.

11 ⁄ 2 cups old-fashioned oats

(^1) ⁄ 2 cup unsweetened flaked dried
coconut
(^1) ⁄ 2 cup almonds, coarsely chopped
(^1) ⁄ 2 cup unsalted pumpkin seeds
(^1) ⁄ 4 cup uncooked buckwheat groats
2 Tbsp. canola oil
1 Tbsp. honey
1 tsp. kosher salt
1 tsp. ground cinnamon

1. Preheat oven to 375°F.


2. Combine first 5 ingredients in a large
   bowl. Combine oil, honey, salt, and
   cinnamon in a bowl, stirring with a
   whisk. Add honey mixture to oat
   mixture; stir well to coat. Spread mixture
   in a single layer on a parchment paper–
   lined baking sheet. Bake at 375°F for 20
   minutes or until golden, stirring once
   after 10 minutes. Cool completely.
   SERVES 12 (serving size: about^1 ⁄ 3 cup);
   CALORIES 164; FAT 11g (sat 3g, mono 8g);
   PROTEIN 5g; CARB 14g; FIBER 3g; SUGARS 2g
   (added sugars 1g); SODIUM 162mg; CALC 3% DV;
   POTASSIUM 4% DV

Blackberry-Citrus

Granola Bowl

HANDS-ON 1 0 M I N.

TOTAL 10 MIN. PLUS 8 HR. SOAKING

The best way to cook steel-cut oats

during the week? Don’t cook them at

all. Soak the oats overnight in your milk

of choice: The oats will soften and

plump in the liquid but remain slightly

chewy. Enjoy cold, or heat in the

microwave for 30 seconds. Top with

nuts for a little extra crunch, if you like.

2 cups 2% reduced-fat milk or

plain, unsweetened almond or

soy milk

1 cup uncooked steel-cut oats

1 cup Coconut-Buckwheat Granola

(recipe at left)

1 cup blackberries

1 cup red grapefruit and blood

orange segments

1. Combine milk and oats in an
   airtight container; seal. Refrigerate
   8 hours or overnight.


2. Divide oat mixture among 4 bowls;
   top with granola, blackberries, and
   citrus segments.
   SERVES 4 (serving size: about^2 ⁄ 3 cup oats
   mixture,^1 ⁄ 4 cup granola, and^1 ⁄ 2 cup fruit);
   CALORIES 374; FAT 14g (sat 4g, unsat 9g);
   PROTEIN 14g; CARB 52g; FIBER 9g; SUGARS
   14g (added sugars 1g); SODIUM 185mg; CALC
   19% DV; POTASSIUM 12% DV

Sweet or Savory?

You only need a little bit

of oil and honey to get

golden brown granola.

Go sweet without added

sugar by tossing in fresh or

dried fruit, or go savory by

adding minced herbs and a

dash of ground red pepper.