Naturally Fortified Crunchy Almond Clusters
I was given the challenge to create a recipe where each serving was packed with one full serving of whole grain cereal, had zero additives, and wasn’t fortified, yet contained a plethora of vitamins and minerals from healthy whole foods.
Initially, it was supposed to be a muffin … but have you ever tried to pack 3/4 cup of whole grain cereal in a muffin tin, even without other ingredients added? I’ll need to invest in some Texas-sized muffin tins before I can make that one happen.
BUT, I think these easy, crunchy clusters are just as tasty as a muffin, far easier to make, and incredibly portable!
To pump up the nutrient volume on this healthy food option, I sweetened and clustered the whole grain cereal with mineral-rich blackstrap molasses and maple syrup, and amped up the vitamins, protein, and healthy fats (for satiety and lasting energy) with a combination of almonds and almond butter. Add a dash of cinnamon, a splash of vanilla, and a pinch of salt, and you’ve got yourself one healthy whole food breakfast-to-go.
As a full breakfast-on-the-go, the batch below makes 2 hearty servings, each with the following nutrient profile:
398 calories; 17 grams of fat; 15 grams of fiber (yes, 58% of the RDI!); 15 grams of sugar; 12 grams of protein; 175mg calcium (17.5% of RDI); 208mg magnesium (52% of RDI); 808mg potassium (22% of RDI); 14.5mg iron (26.5% of RDI)
As an added bonus, this wholesome crunch is a good source of manganese, vitamin E, vitamin B6, tryptophan, copper, vitamin B2, selenium, phosphorus AND it contains just 150mg of sodium per serving. Take that fortified imposters!
For wholesome 100-calorie snacks, scoop the clusters into eight muffin cups – the cuter the better.
Recipe: Naturally-Fortified Crunchy Almond Clusters
Summary: The deepness of the molasses gives this to-go treat a mellow, earthy flavor. The end product is just lightly sweet (depending on how much maple syrup or other sweetener you use), perfect for early morning taste buds and avoiding a sugar rush.
Ingredients
- 1 Tablespoon Blackstrap Molasses
- 1 Tablespoon Almond Butter
- 1 to 2 Tablespoons Maple Syrup (see note below)
- 1/8 Teaspoon Pure Vanilla Extract
- 1/8 to 1/4 Teaspoon Ground Cinnamon (I adore cinnamon,
and use the higher amount) - Pinch of Salt
- 1-1/2 Cups Uncle Sam Original Whole Grain Cereal
- 1/4 Cup Almond Slices
Instructions
- Preheat your oven to 250ºF and line a baking sheet with a silicone baking mat or parchment paper.
- In a bowl, stir together the molasses, almond butter, maple syrup (or other sweetener), vanilla, cinnamon, and salt. Feel free to adjust the maple to taste.
- Add the whole grain cereal and almond slices, and stir to evenly coat.
- Spread the mixture on your prepared baking sheet. It will be a bit sticky, but I just use the back of the mixing spoon to flatten and spread it a bit.
- Bake for 30 minutes.
- Let it cool for 15 minutes on the baking sheet, then break the whole grain cereal into clusters.
- Pack into baggies for the road, or serve up snacks in muffin cups!
Quick notes
The nutrient profile above is based on 1-1/2 Tablespoons of Maple Syrup. You can substitute honey, agave nectar, or brown rice syrup for the maple syrup if desired, but I like the flavor and minerals of the maple in this. If you want a lower sugar option, feel free to omit the maple and sweeten to taste with stevia.
Preparation time: 5 minute(s)
Cooking time: 30 minute(s)
Diet type: Vegan, Vegetarian, Dairy free, Egg free, Peanut free, Soy free
Number of servings (yield): 2 (for breakfast) or 8 (for snacks)
Copyright © Alisa Fleming.
Be well!
Alisa
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May 08, 2012 @ 11:10:00
This looks so good!! Almost like granola but even better! I didn’t use blackstrap molasses for a long time because I was worried about it affecting me as it’s a cane sugar by-product. Once I tried it and had no reaction I was thrilled. It’s packed with all the good nutrients that are stripped away from refined white sugar. I love the flavor and am sure that it makes these clusters yummy.
May 08, 2012 @ 12:54:00
That’s fascinating Amy. So wonderful that it doesn’t affect you like cane sugar, and good to know for those who do avoid cane sugar for health reasons.
May 08, 2012 @ 13:07:00
Love that you have molasses in here. I’m a sucker for molasses!
May 08, 2012 @ 13:13:00
Crunchy, sticky, sweet… are you sure I can’t have it for dessert?! yum
May 08, 2012 @ 15:56:00
I totally had some for dessert! But I think it passes for a “treat” breakfast too
May 08, 2012 @ 14:47:00
I love using molasses. It’s so darn sticky! I think my kids would love a gf version of these!
May 08, 2012 @ 14:51:00
Looks incredible! And I love that you’re packing so many nutrients into one treat. . . my kinda treat!
May 08, 2012 @ 16:30:00
I love almond clusters (and finger foods in general), but don’t really trust the ones from the store to ever be completely gluten free. I could easily adapt your recipe to be gluten free. Really great recipe, Alisa!
Shirley
May 08, 2012 @ 17:08:00
Blackstrap molasses adds a nice boost (both taste- and nutrition-wise). Good idea! Great photo, by the way.
Melissa
May 09, 2012 @ 08:42:00
I love this healthy snack. This would be great to pack when we are out on the go. And I love the addition of the blackstrap molasses. Adds a nice additional nutrient punch!!
May 10, 2012 @ 08:14:00
Looks lovely! I have some Rice Twice from Attune foods, I am wondering if I could use that and make this recipe gluten free? I have been on a mollasses kick lately!
May 10, 2012 @ 11:19:00
I think Rice Twice would be excellent prepared this way! Loved those cereal bars you posted Carol!