Whole-Grain Mix Up

pumpkin seeds


  • 6 cups whole-grain cereal (oat, corn, rice, wheat)
  • 1 cup popcorn
  • 1/4 cup sesame seeds
  • 1 cup pumpkin seeds
  • 1 tablespoon Worcestershire sauce
  • 1 teaspoon low-sodium soy sauce
  • 1/4 cup canola oil
  • 3/4 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon salt


  1. In a microwaveable bowl, mix cereals, popcorn, and seeds.
  2. In a small bowl, mix Worcestershire sauce, soy sauce, canola oil, and seasonings.
  3. Pour oil mixture over cereal mixture and stir. Microwave uncovered on high five to six minutes, stirring every two minutes.
  4. Store in airtight container.

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Expanded Food and Nutrition Education Program (EFNEP)

North Carolina State University
Agricultural and Human Sciences Department

Cooperative Extension at North Carolina Agricultural and Technical State University
College of Agriculture and Environmental Sciences (CAES)

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