European Muesli

Vegetarian
Dairy Free
Health score
20%
European Muesli
140 min.
8
594kcal

Suggestions

Ingredients

  • 0.5 cup almonds chopped
  • 0.5 cup cashew pieces chopped
  • 0.5 cup coconut or shredded
  • 1.3 cups honey 
  • 0.3 cup oil 
  • 0.3 cup pumpkin seeds shelled
  • cups rolled oats 
  • 0.5 cup sesame seed 
  • 0.5 cup sunflower seeds 
  • 1.5 teaspoons vanilla extract 
  • 0.5 cup wheat germ 

Equipment

  • bowl
  • baking sheet
  • sauce pan
  • oven

Directions

  1. Preheat oven to 225 degrees F (110 degrees C). Lightly grease a large baking sheet.
  2. In a large bowl, mix together wheat germ, sesame seeds, sunflower seeds, pumpkin seeds, cashews, almonds, coconut, rolled wheat and rolled oats.
  3. In a medium saucepan over medium heat, mix oil, honey and vanilla. Cook and stir just until the mixture is hot. Stir into the wheat germ mixture.
  4. Spread the mixture on the prepared baking sheet.
  5. Bake 1 1/2 hours in the preheated oven, stirring approximately every 20 minutes, until golden brown.

Nutrition Facts

Calories594kcal
Protein8.54%
Fat42.11%
Carbs49.35%

Properties

Glycemic Index
25.31
Glycemic Load
31.01
Inflammation Score
-7
Nutrition Score
24.016521914498%

Flavonoids

Cyanidin
0.22mg
Catechin
0.11mg
Epigallocatechin
0.23mg
Epicatechin
0.05mg
Eriodictyol
0.02mg
Naringenin
0.04mg
Isorhamnetin
0.24mg
Kaempferol
0.03mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:594.02kcal
29.7%
Fat:29.3g
45.08%
Saturated Fat:4.62g
28.89%
Carbohydrates:77.26g
25.75%
Net Carbohydrates:69.36g
25.22%
Sugar:45.34g
50.37%
Cholesterol:0mg
0%
Sodium:8.85mg
0.38%
Alcohol:0.26g
100%
Alcohol %:0.23%
100%
Protein:13.37g
26.75%
Manganese:3mg
150.06%
Copper:1.05mg
52.34%
Magnesium:181.53mg
45.38%
Vitamin E:6.74mg
44.92%
Phosphorus:422.7mg
42.27%
Selenium:25.23µg
36.04%
Vitamin B1:0.53mg
35.63%
Fiber:7.91g
31.62%
Zinc:4.21mg
28.06%
Iron:4.94mg
27.43%
Vitamin B6:0.37mg
18.74%
Folate:67.5µg
16.87%
Vitamin B2:0.27mg
15.73%
Calcium:148.46mg
14.85%
Potassium:453.43mg
12.96%
Vitamin B3:2.55mg
12.77%
Vitamin K:8.5µg
8.1%
Vitamin B5:0.78mg
7.8%
Source:Allrecipes