New American Plate Challenge

Whole Wheat and Dried Fruit Crunch

Weekly Recipe
Serves 8 - 3/4 cup servings

Need breakfast on the go or a quick, healthy snack? This is a great recipe packed with satiating fiber!


  • 1
    large egg white, at room temperature
  • 2 Tablespoons
    cane or white sugar
  • 2 Teaspoons
    cane or white sugar
  • 1/2 Teaspoon
  • 2/3 Cups
    sliced almonds
  • 3 Cups
    whole-grain breakfast flakes, such as seven grain, spelt, or kamut
  • 1/3 Cup
  • 1/3 Cup
    dried cranberries
  • 2 Tablespoons
    sunflower seeds


  1. In small bowl, whisk egg white with 2 tablespoons of sugar, and salt, until blended. Set aside.

  2. Place rack in center of oven. Preheat oven to 325 degrees F. Cover baking sheet with foil.

  3. Spread almonds in even layer. Roast 4 minutes, stir, and continue roasting until golden, 4 minutes longer. Transfer nuts to plate and cool to room temperature. Leave foil on baking sheet and coat with cooking spray, then set aside.

  4. In large mixing bowl, combine toasted almonds, cereal, raisins, cranberries and sunflower seeds. Add egg white mixture. Using fork, mix until all flakes are coated and look moist, 1 minute. Spread Crunch mixture on prepared baking sheet in even 8-inch by 10-inch layer. Push in any stray flakes, fruit or nuts at edges. Sprinkle remaining 2 teaspoons sugar over crunch.

  5. Bake Crunch for 25 minutes. Cool completely on baking sheet. Lift Crunch from baking sheet in chunks and bits, peeling away foil. Some will break off into separate flakes. In airtight container, Whole-Wheat and Dried Fruit Crunch will keep at room temperature for 2 days, longer in dry weather.

Nutrition: Per serving: 165 calories, 5 g total fat (0.4 g saturated fat), 27 g carbohydrate, 5 g protein, 3.3 g dietary fiber, 198 mg sodium.


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