Granola with Pecans, Pumpkin Seeds and Dried Mango

Vegetarian
Vegan
Dairy Free
Health score
10%
Granola with Pecans, Pumpkin Seeds and Dried Mango
30 min.
6
344kcal

Suggestions

Ingredients

  • tablespoons apple cider 
  • tablespoon canola oil 
  • tablespoons mango dried chopped
  • tablespoons maple syrup 
  • cups oats 
  • 0.3 cup pecans lightly toasted chopped
  • cups rice cereal 
  • tablespoons pumpkin seeds 
  • 0.3 teaspoon salt 
  • teaspoon vanilla extract 

Equipment

  • bowl
  • baking sheet
  • baking paper
  • oven
  • whisk

Directions

  1. Preheat oven to 35
  2. Line a large rimmed baking sheet with parchment paper and reserve.
  3. Combine oats, puffed millet, pecans and pumpkinseeds in a large bowl.
  4. Whisk together canola oil, maple syrup, apple juice, vanilla, and salt in a small bowl and toss with dry ingredients.
  5. Spread on a large parchment-lined baking sheet and bake until golden brown, stirring occasionally, 20-25 minutes.
  6. Remove from oven, let cool completely, and toss with dried mango.

Nutrition Facts

Calories344kcal
Protein9.13%
Fat28.51%
Carbs62.36%

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%
Source:My Recipes