Granola with Quinoa

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
16%
Granola with Quinoa
45 min.
4
719kcal

Suggestions

Ingredients

  • 0.5 cup coconut or flaked
  • 0.3 cup coconut oil 
  • 0.3 cup cranberries dried
  • 0.3 cup maple syrup 
  • tablespoons mild molasses 
  • 0.7 cup nuts assorted
  • 1.8 cups old fashioned oats 
  • 0.3 cup pumpkin seed kernels unsalted (pepitas)
  • 0.5 cup quinoa rinsed well
  • pinch salt 
  • teaspoon vanilla extract 

Equipment

  • frying pan
  • baking sheet
  • oven
  • mixing bowl
  • aluminum foil
  • microwave

Directions

  1. Preheat oven to 325°F. Line a rimmed baking sheet with nonstick foil.In large mixing bowl combine oats, quinoa, nuts, coconut, and pumpkin seed kernels. Set aside.In small microwave-safe bowl or Pyrex measure, combine coconut oil, maple syrup, molasses and salt.
  2. Heat for 30 seconds in microwave.
  3. Remove from microwave, give it a stir, then add the vanilla.Slowly pour maple syrup mixture over the oat mixture and stir to coat.
  4. Spread oat mixture evenly onto pan.
  5. Bake 20 to 30 minutes or until golden brown; stirring ever 10 seconds. Keep a close eye on it. When browned, take it out and let it cool. It will crisp as it cools. Don’t try cooking it until it crisps in the oven or it will burn.Stir in cranberries once the granola has cooled and crisped.

Nutrition Facts

Calories719kcal
Protein6.73%
Fat51.94%
Carbs41.33%

Properties

Glycemic Index
43.13
Glycemic Load
18.38
Inflammation Score
-7
Nutrition Score
20.593043649974%

Flavonoids

Cyanidin
0.59mg
Delphinidin
0.01mg
Myricetin
0.24mg
Quercetin
0.45mg

Nutrients percent of daily need

Calories:719.43kcal
35.97%
Fat:43.26g
66.55%
Saturated Fat:23.16g
144.77%
Carbohydrates:77.46g
25.82%
Net Carbohydrates:68.57g
24.93%
Sugar:32.71g
36.34%
Cholesterol:0mg
0%
Sodium:24.19mg
1.05%
Alcohol:0.34g
100%
Alcohol %:0.28%
100%
Protein:12.6g
25.21%
Manganese:3.66mg
182.9%
Magnesium:185.23mg
46.31%
Phosphorus:385.2mg
38.52%
Copper:0.77mg
38.41%
Fiber:8.88g
35.54%
Vitamin B2:0.51mg
30.19%
Selenium:17.2µg
24.57%
Iron:4.3mg
23.91%
Vitamin B1:0.35mg
23.11%
Zinc:3.31mg
22.07%
Folate:72.84µg
18.21%
Potassium:636.9mg
18.2%
Vitamin B6:0.35mg
17.62%
Calcium:103.1mg
10.31%
Vitamin B5:0.89mg
8.9%
Vitamin E:1.17mg
7.8%
Vitamin B3:1.38mg
6.88%
Vitamin K:2.44µg
2.32%