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Granola with Pecans, Pumpkin Seeds and Dried Mango
Granola with Pecans, Pumpkin Seeds and Dried Mango
Vegetarian
Vegan
Dairy Free
Health score
10%
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Morning Meal
Brunch
Breakfast
30 min.
Preparation time
Preparation: 5 min.
Cooking: 25 min.
Gaps: no
Total: 30 min.
6
Servings
Serve: 6 persons
Weight Per Serving: 94g
Price Per Serving: 1.27$
344kcal
Nutrition
Calories: 344kcal
Protein: 9.13%
Fat: 28.51%
Carbs: 62.36%
Suggestions
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Ingredients
3
tablespoons
apple cider
1
tablespoon
canola oil
3
tablespoons
mango
dried chopped
5
tablespoons
maple syrup
3
cups
oats
0.3
cup
pecans
lightly toasted chopped
3
cups
rice cereal
2
tablespoons
pumpkin seeds
0.3
teaspoon
salt
1
teaspoon
vanilla extract
Equipment
bowl
baking sheet
baking paper
oven
whisk
Directions
Preheat oven to 35
Line a large rimmed baking sheet with parchment paper and reserve.
Combine oats, puffed millet, pecans and pumpkinseeds in a large bowl.
Whisk together canola oil, maple syrup, apple juice, vanilla, and salt in a small bowl and toss with dry ingredients.
Spread on a large parchment-lined baking sheet and bake until golden brown, stirring occasionally, 20-25 minutes.
Remove from oven, let cool completely, and toss with dried mango.
Nutrition Facts
Calories
344kcal
Protein
9.13%
Fat
28.51%
Carbs
62.36%
Properties
Glycemic Index
22.88
Glycemic Load
13.82
Inflammation Score
-7
Nutrition Score
14.280869603157%
Flavonoids
Cyanidin
0.65mg
Delphinidin
0.44mg
Catechin
0.53mg
Epigallocatechin
0.34mg
Epicatechin
0.4mg
Epigallocatechin 3-gallate
0.14mg
Quercetin
0.04mg
Nutrients
percent of daily need
Calories:
344.16kcal
17.21%
Fat:
11.07g
17.02%
Saturated Fat:
1.32g
8.23%
Carbohydrates:
54.45g
18.15%
Net Carbohydrates:
49.04g
17.83%
Sugar:
15.37g
17.08%
Cholesterol:
0mg
0%
Sodium:
101.89mg
4.43%
Alcohol:
0.23g
100%
Alcohol %:
0.31%
100%
Protein:
7.97g
15.94%
Manganese:
2.29mg
114.31%
Phosphorus:
235.67mg
23.57%
Magnesium:
89.76mg
22.44%
Fiber:
5.41g
21.65%
Vitamin B1:
0.29mg
19.29%
Selenium:
13.25µg
18.92%
Vitamin B2:
0.31mg
18.48%
Vitamin A:
782.23IU
15.64%
Iron:
2.81mg
15.63%
Copper:
0.3mg
14.99%
Zinc:
2.23mg
14.88%
Folate:
30.61µg
7.65%
Potassium:
255.46mg
7.3%
Vitamin B5:
0.54mg
5.35%
Vitamin B3:
1.04mg
5.21%
Calcium:
50.48mg
5.05%
Vitamin E:
0.75mg
4.97%
Vitamin B6:
0.06mg
2.98%
Vitamin K:
2.94µg
2.8%
Vitamin C:
1.37mg
1.66%
Morning Meal
Brunch
Breakfast
Dairy Free
Lacto Ovo Vegetarian
Vegan
Apples
Oat
Mangos
Source:
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Meal
Lunch
Breakfast
Dinner
Dessert
Snacks
Soup
Dietary
Vegetarian
Gluten-Free
Dairy Free
Vegan
Primal
Ketogenic
Occasions
Winter
Christmas
Fall
Easter
Summer
Ingredient
Cheese
Chicken
Beef
Fish
Chocolate
Apples