Healthy Grocery List 006

Easy Granola


This is a great morning toss-and-bake mix.

Total time:  35 minutes

Makes 6 cups

4 cups old-fashioned rolled oats (not quick cooking)

1 cup sliced almonds

1/2 cup shredded coconut (preferably unsweetened)

1/4 cup unsalted pepitas (hulled pumpkin seeds) or shelled sunflower seeds

1/2 cup pure maple syrup

2 tablespoons canola oil

1/2 teaspoon kosher salt

1 cup dried fruit (cherries, cranberries, raisins, currants, ect.)

  • Heat oven to 350 degrees.  On a rimmed baking sheet, toss the oats, almonds, coconut, and pepitas with the maple syrup, oil, and salt.
  • Bake, tossing once, until golden and crisp, 25 to 30 minutes
  • Add the dried fruit and toss to combine. Let cool.

Tip: The granola will keep in an airtight container in a cool, dry place for up to 3 weeks.

per 1/4-cup serving: 141 calories; 6 g fat (1g saturated fat),; 0 mg cholesterol; 41mg sodium; 4 g protein; 19g carbohydrates; 9g sugar; 2g fiber; 1mg iron; 22mg calcium.

Taco Salad With Cilantro-Lime Vinaigrette


Prep: 5 min

Cook: 5 min

Cooking Spray

1 (8-ounce) package presliced mushrooms

2 cups lean ground beef or ground turkey (white meat)

2 teaspoons 40% less-sodium taco seasoning

1 (8-ounce) package shredded iceberg lettuce

1 cup (1/8-inch-thick) slices red onion

Fresh salsa

Cilantro-Lime Vinaigrette

Preshredded reduced-fat Mexican blend cheese (optional)

16 light restaurant-style tortilla chips

  • Heat a large nonstick skillet over medium-high heat.  Coat pan with cooking spray.  Add mushrooms; sauté 3 minutes or until lightly browned.  Add meat and taco seasoning.  Cook 2 minutes or until thoroughly heated; set aside.
  • Layer lettuce, onion, and meat mixture evenly on each of 4 plates.  Top with salsa, if desired; drizzle evenly with Cilantro-Lime Vinaigrette.  Top with cheese, if desired.  Serve with tortilla chips.

Makes: 4 servings (serving size: 1 1/2 cups taco salad, about 1 tablespoon dressing, and 4 chips).

Calories 198; Fat 11g;Protein 11.7g; Carb 16.7g; Fiber 4.3g; Chol 0mg; Iron 2.3mg; Sodium 328mg; Calc 35mg

Cilantro-Lime Vinaigrette

2 Tablespoons finely chopped fresh cilantro

3 tablespoons red wine vinegar

2 tablespoons olive oil

1 teaspoon grated lime rind

1 teaspoon fresh minced garlic

  • Combine cilantro and the remaining ingredients, stirring well with a whisk.

Makes: 1/3 cup (serving size: about 1 tablespoon)

Calories 69; Fat 8g; Protein .1g; Carb .3g; Fiber .1g; Chol 0mg; Iron .1mg; Sodium 1mg; Calc 2mg.