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Cran-Apple Walnut Couscous
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Start your day off with a delicious and nutritious bowl of breakfast couscous! This sweet creation is packed with fiber, vitamins, and essential minerals that’ll give you the energy you need to conquer the day ahead. Plus, it’ll keep your tummy happy and healthy!
Cooking method: Just add water (or milk)
Approximate dry weight (per serving): 19g
Dietary preferences: Vegetarian, High Fiber
Macronutrients (per serving):
Carb Energy
62.5g | 250 kcal
(+ 8.7g fiber!)
Protein Power
14.7g | 59 kcal
Fat Fuel
13.6g | 122 kcal
Learn more about the importance of macronutrients in your outdoor adventure meal plan
Cran-Apple Walnut Couscous Ingredients
Before you go running to the store, let me give you the inside scoop on the key ingredients:
Couscous
Native to: North Africa
Top 3 nutrients: fiber, protein, B vitamins
For this recipe, you’ll want to use whole wheat instant couscous. This way, we can get all of that yummy fiber that keeps us feeling full and happy. Whole wheat also adds a nice flavour profile.
Cranberries
Native to: North America
Top 3 nutrients: vitamin C, fiber, antioxidants
To reduce sugar and keep things healthier, use unsweetened dried cranberries.
Apples
Native to: Central Asia
Top 3 nutrients: fiber, vitamin C, calcium
For this recipe, you’ll want to use dried apple chips or rings, and chop them into bite size pieces.
Walnuts
Native to: Eastern Mediterranean
Top 3 nutrients: healthy fats, protein, antioxidants
Either crushing walnut halves, or using walnuts pieces will do!
Milk Powder [Cow Dairy]
Native to: world-wide (domesticated)*
Top 3 nutrients: protein, calcium, vitamin D
In addition to the sweet creamy flavour it provides, it adds a good amount of protein. You can use skim or whole milk powder, however, whole milk powder does have a noticeably better flavour .
*Milk cows are not native to a single specific location but have been bred and developed from wild aurochs over thousands of years. Aurochs were native to various parts of Europe, Asia, and North Africa.
More recipes with some of these ingredients
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Storage Instructions
Here are some tips to help you maximize the shelf life of your Cran-Apple Walnut Couscous:
- Keep stored in a sealable container or bag
- Vacuum sealing can extend the shelf life by up to three times its normal duration! This is useful if you’re prepping lots for longer term use.
- Store in a cool, dry and dark place. For longer term storage, it’s recommended to keep stored in the freezer (especially if not vacuum sealed)
When you take these measures, your couscous can last for several months, and even up to a few years!
Preparing Cran-Apple Walnut Couscous is especially quick and easy because it uses instant couscous and doesn’t have any ingredients that require a long soaking period.
Per serving:
- Add 3/4 cup boiling water (or 3/4 cup heated milk*)
- Stir
- Let sit for 5 minutes
- Stir & enjoy
*If you’re making this at home (or out somewhere where you can bring milk) you can use fresh milk instead of milk powder.
Rehydrating Tips:
- Use a container with a lid to contain as much heat as possible… Have a packable insulated container? Even better.
- After sitting time is finished, add more hot water if you find the meal dry or crunchy.
Cran-Apple Walnut Couscous
Start off your day with bowl of breakfast couscous! Packed with fiber, vitamins, and essential minerals, this sweet creation not only satisfies your hunger and provides ample carb energy, but also supports your digestive health. COOKING METHOD: Just Add Water
Ingredients
- ¼ cup whole-wheat couscous
- 2 tbsp dried cranberries
- 2 tbsp dried apples (or apple chips), chopped
- 6 walnut halves
- 2 tbsp powdered milk or fresh milk - see notes
- ½ - 1 tsp maple sugar or brown sugar
- ¼ - ½ tsp cinnamon
Instructions
- Combine all ingredients in a sealable container - that's it!
Notes
How to prepare before eating:
- Add 3/4 cup boiling water
- Stir
- Let sit for 5 minutes
- Stir & enjoy
- Keep stored in a sealable container or bag in a cool and dark place.
- For longer term storage, store in the freezer
- When stored properly, this should have a shelf life of several months up to a few years
- Heat 3/4 cup milk in a saucepan (just before boiling point)
- Add to couscous mixture and stir
- Let sit for 5 minutes
- Stir & enjoy
Nutrition
Serving: 1gCalories: 461kcalCarbohydrates: 62.5gProtein: 14.7gFat: 13.6gSaturated Fat: 4gCholesterol: 20mgSodium: 199mgFiber: 8.7gSugar: 30.5g
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The Foodie Behind the Screen
Hi there! I'm Bri. I'm sharing my love for cooking - and the outdoors - one recipe at a time.
