Maple Crunch Oatmeal

1. Heat your oven to 375*F. Line a baking sheet with wax paper(or parchment paper). Mix the nuts, sunflower seeds, cinnamon, nutmeg, butter and 3 tbls. maple syrup in a medium bowl, and spread in a single layer on the prepared pan. Stirring every 5 minutes to evenly coat, bake until mixture is fragrant and toasted-about 12 minutes. Remove from the oven and let cool. Stir the cranberries and the remaining 1/4 cup maple syrup into the oatmeal.

2. To serve, pour 1/4 cup milk over each serving and top with the maple glazed nuts. Enjoy!

3. Note:

4. If you like, make only the glazed nuts, and triple the batch and keep on hand to eat alone. Store in an airtight container.

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Nutrient	Quantity
Total fats	137.0673 g
Protein	32.3188 g
Carbohydrates	208.3435 g
Energy	2125.6542 kCal
Fatty acids, total saturated 18:3 undifferentiated	5.953 g
Water	288.3935 g
Aspartic acid	1.1508 g
Calcium, Ca	754.257 mg
Lutein + zeaxanthin	70.6767 g
Fiber, total dietary	19.2106 g
Fatty acids, total saturated 22:0	0.0184 g
Carotene, beta	40.379 g
Niacin	19.455 mg
Fatty acids, total saturated 18:4	0.0008 g
Vitamin A, RAE	189.2467 g
Arginine	0.7848 g
Riboflavin	2.8493 mg
Tocopherol, beta	0.0678 mg
Fatty acids, total saturated 20:1	0.2384 g
Glutamic acid	2.7244 g
Sodium, Na	749.3122 mg
Fatty acids, total saturated 16:1 undifferentiated	0.4143 g
Total lipid (fat)	137.0673 g
Manganese, Mn	2.2481 mg
Fructose	0.6805 g
Proline	0.9658 g
Fatty acids, total saturated 16:0	10.3029 g
Fatty acids, total saturated 8:0	0.183 g
Sucrose	35.2238 g
Choline, total	46.8629 mg
Sugars, total	83.2711 g
Serine	0.699 g
Fatty acids, total saturated 10:0	0.183 g
Fatty acids, total saturated 18:0	3.3368 g
Vitamin B-6	1.8726 mg
Selenium, Se	18.0633 g
Ash	8.5097 g
Vitamin D	18.2267 IU
Menaquinone-4	2.44 g
Fatty acids, total saturated 18:1 undifferentiated	56.4249 g
Pantothenic acid	1.263 mg
Phenylalanine	0.6263 g
Copper, Cu	0.5064 mg
Betaine	3.6095 mg
Thiamin	1.7133 mg
Retinol	184.5067 g
Methionine	0.3207 g
Iron, Fe	50.2875 mg
Carbohydrate, by difference	208.3435 g
Phosphorus, P	1032.3048 mg
Folate, total	1288.8405 g
Tocopherol, gamma	0.0462 mg
Fatty acids, total saturated 4:0	0.183 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0008 g
Fatty acids, total saturated 22:1 undifferentiated	0.0022 g
Alanine	0.4919 g
Cholesterol	24.4 mg
Valine	0.7522 g
Fatty acids, total saturated 18:2 undifferentiated	43.4787 g
Glycine	0.4447 g
Glucose (dextrose)	2.852 g
Fatty acids, total saturated 14:0	0.8704 g
Zinc, Zn	15.3947 mg
Isoleucine	0.5963 g
Tocopherol, delta	0.0012 mg
Fatty acids, total saturated 12:0	0.1911 g
Fatty acids, total polyunsaturated	51.9969 g
Tocotrienol, gamma	0.1595 mg
Fatty acids, total polyunsaturated 17:1	0.0009 g
Leucine	1.0588 g
Vitamin A, IU	2690.8827 IU
Folate, DFE	95.3472 g
Tryptophan	0.1777 g
Vitamin C, total ascorbic acid	27.1343 mg
Phytosterols	271.936 mg
Folic acid	29.9867 g
Fatty acids, total saturated 20:0	0.0066 g
Fatty acids, total saturated 6:0	0.183 g
Lactose	12.322 g
Tyrosine	0.5558 g
Vitamin B-12	1.6007 g
Vitamin K (phylloquinone)	16.1133 g
Fatty acids, total saturated	17.0365 g
Histidine	0.3566 g
Vitamin B-12, added	0.5027 g
Fatty acids, total monounsaturated	59.7637 g
Threonine	0.5066 g
Folate, food	44.2138 g
Fatty acids, total polyunsaturated 17:0	0.0012 g
Vitamin D (D2 + D3)	0.5733 g
Fatty acids, total polyunsaturated 24:0	0.0043 g
Cryptoxanthin, beta	0.363 g
Vitamin D3 (cholecalciferol)	0.5733 g
Vitamin E (alpha-tocopherol)	24.6727 mg
Magnesium, Mg	282.3273 mg
Lysine	0.8052 g
Potassium, K	1243.3258 mg
Cystine	0.1279 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Milk	1 cup	148.84	11.6632	7.9788
Butter	1 tablespoon	85.5	3.9285	7.2
Cinnamon	0.5 teaspoon	0	0	0
Maple syrup	0.25 cup	156	40.224	0.036
Oatmeal	3 cups	638.4	131.1072	8.1144
Nutmeg	0.25 teaspoon	2.8875	0.2711	0.1997
Almond	0.25 cup	481.78	0	54.5
walnut	0.25 cup	481.78	0	54.5
pecan	0.25 cup	71.5867	13.416	1.508
sunflower seed	2 tablespoons	33.58	1.15	2.9589
cranberry	0.5 cup	25.3	6.5835	0.0715