Home for the Holidays Cranberry Granola
Featured Nutrient:
Vitamin C
Vitamin C is an antioxidant that helps protect our cells from free-radicals that play a role in cancer and other diseases. Vitamin C, when eaten in combination with iron sources, helps the body absorb the iron more readily. Although it may not prevent the common cold, studies do show that large amounts of Vitamin C, consumed regularly, may shorten the duration and severity of a cold. Since our bodies do not make Vitamin C, we need to get it from food. It is easy though to get plenty of this amazing antioxidant:
Top Vitamin C Sources - Serving - mg/serving
- Red Bell Pepper - 1/2 cup - 95
- Oranges- 1 med. - 70
- Kiwi - 1 med. - 64
- Broccoli - 1/2 cup cooked - 51
- Strawberries - 1/2 cup - 49
- Brussel Sprouts - 1/2 cup cooked - 48
- Butternut Squash - 1 cup cubed - 29
- Cabbage - 1/2 cup cooked - 28
- Tomato - 1 med. - 17
- Potato - 1 med. - 17
- Cranberries - 1 cup, raw - 13
Recommended Daily Intakes:
Men = 90 milligrams
Women = 75 milligrams
https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
Home for the Holidays Cranberry Granola
- ¼ cup raw almonds
- ¼ cup raw walnuts
- ½ cup fresh cranberries
- 1 TBS ground flax seed
- ½ cup steel cut oats
- 1 TBS maple syrup
- ¼ tsp cinnamon
- ¼ tsp nutmeg
- Optional toppings:
- fresh or dried cranberries
- Place almonds, walnuts, fresh cranberries and flax in a food processor and process until roughly cut.
- Add the oats, maple syrup, cinnamon and nutmeg. Pulse 3-4 times to mix thoroughly.
- Serve plain, with added fruit, or with your favorite nut or seed milk. Leftovers will keep in a sealed container in the fridge for several days.
