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Three-Grain Cereal with Sunflower Seeds and Fruit Recipe

Three-Grain Cereal with Sunflower Seeds and Fruit Recipe

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Three-Grain Cereal with Sunflower Seeds and Fruit

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Ingredients

Count

Nutrition

465

Calories

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Ingredients:

Serving

1/4 cup flaxseed
1 1/2 cups steel-cut ( irish) oats
1/2 cup golden raisins
1/2 cup dried sweet cherries
1/3 cup oat bran
1/3 cup untoasted wheat germ
1/3 cup sunflower seed kernels
3/4 tsp salt
1/2 tsp ground cinnamon
1/2 tsp ground nutmeg
9 cups water

Directions:

Place flaxseed in a spice or coffee grinder; process until coarsely ground. Combine flaxseed, oats, and remaining ingredients except water in a large bowl, stirring well to combine.
Bring water to a boil in a large saucepan; add cereal. Cover, reduce heat, and simmer 15 minutes, stirring occasionally. Uncover and cook 2 minutes or until thick, stirring constantly. Serve immediately.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	464.93 Kcal (1947 kJ)
Calories from fat	166.14 Kcal
		% Daily Value*
Total Fat	18.46g	28%
Sodium	300.4mg	13%
Potassium	421.02mg	9%
Total Carbs	64.13g	21%
Sugars	10.83g	43%
Dietary Fiber	10.67g	43%
Protein	16.02g	32%
Vitamin C	1.3mg	2%
Iron	271mg	1505%
Calcium	82.7mg	8%

Amount Per 100 g
Calories	97.63 Kcal (409 kJ)
Calories from fat	34.89 Kcal
		% Daily Value*
Total Fat	3.88g	28%
Sodium	63.08mg	13%
Potassium	88.41mg	9%
Total Carbs	13.47g	21%
Sugars	2.27g	43%
Dietary Fiber	2.24g	43%
Protein	3.37g	32%
Vitamin C	0.3mg	2%
Iron	56.9mg	1505%
Calcium	17.4mg	8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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