Apple-Raisin Cracked Wheat Cereal

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Dietary Interest:: vegan, vegetarian, no added sugar, high fiber, low cholesterol, low fat

Apple-Raisin Cracked Wheat Cereal

Yield:

3 c (720 g)

Total Time:

20 Minutes

Print:

8.5x11

Difficulty:

Advanced

Save to:

Recipe Book

Ingredients

  • 1 cup (180 g) whole kernel wheat
  • 1 1/2 cups (360 ml) water
  • 1/4 teaspoon salt
  • 1 (170 g) tart apple, peeled, quartered, seeded
  • 1/8 teaspoon ground cinnamon
  • 1/2 cup (72 g) raisins
  • 2 Tablespoons (18 g) sunflower seeds

Directions

  1. Place whole kernel wheat into the Vitamix Dry Grains container and secure lid.
  2. Select Variable 1.
  3. Turn machine on and slowly increase speed to Variable 7 or 8.
  4. Grind to desired degree of fineness, about 15 seconds.
  5. In a saucepan, heat salted water to boiling. Slowly add cracked wheat to boiling water, stirring constantly with a wire whisk.
  6. Reduce temperature to low, cover and simmer for 15-20 minutes, stirring frequently.
  7. While cracked wheat is cooking, use the Vitamix Standard container to chop apples.
  8. Secure lid and remove lid plug.
  9. Select Variable 1.
  10. Turn machine on and slowly increase speed to Variable 4.
  11. While machine is running, drop apple quarters through the lid plug opening, using tamper as needed to chop apples.
  12. Remove the saucepan from the heat and add the chopped apple, cinnamon, raisins and sunflower seeds to the cooked wheat. Stir to combine.
  13. Cover and let mixture stand for an additional 5 minutes before serving.

If food bounces around on top of the blades with very little chopping, the speed is set too slow. If it is violently thrown to the container walls, and the resulting particles are too coarse or unevenly chopped, the speed is too fast.

This recipe has been written for the Vitamix 5200 with Standard 64-ounce container. If you are using a different Vitamix machine or container size, you may need to make adjustments to the Variable Speed, processing time, and/or ingredient quantities.

Nutritional Facts

Servings Size 1 cup (240 g)

Amount Per Serving

 
Calories 342
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 204 mg
Total Carbohydrate 79 g
Dietary Fiber 10 g
Sugars 22 g
Protein 9 g