Homemade Cereal

Vegetarian
Dairy Free
Health score
15%
Homemade Cereal
90 min.
12
415kcal

Suggestions

Ingredients

  • 0.5 cup brown sugar 
  • cup dates chopped
  • 0.5 cup honey 
  • cup pecans chopped
  • cups cooking oats quick
  • teaspoon salt 
  • tablespoon vanilla extract 
  • 0.5 cup vegetable oil 
  • 0.5 cup water 
  • cup wheat bran 
  • cup wheat germ 

Equipment

  • bowl
  • oven
  • baking pan

Directions

  1. Preheat oven to 275 degrees F (135 degrees C).
  2. In a large bowl, mix oats, wheat germ, and wheat bran.
  3. In a medium bowl, blend brown sugar, vegetable oil, honey, and water.
  4. Mix in vanilla extract, cinnamon, nutmeg, and salt. Stir the brown sugar mixture into the oat mixture until evenly moist, and transfer to a large, shallow baking dish.
  5. Bake 45 minutes in the preheated oven, stirring every 15 minutes, until lightly brown.
  6. Mix dates, pecans, and coconut into the dish, and continue baking about 15 minutes. Allow to cool, and store in airtight containers.

Nutrition Facts

Calories415kcal
Protein9.59%
Fat25.94%
Carbs64.47%

Properties

Glycemic Index
18.44
Glycemic Load
28.89
Inflammation Score
-7
Nutrition Score
19.609999901575%

Flavonoids

Cyanidin
1.18mg
Delphinidin
0.66mg
Catechin
0.66mg
Epigallocatechin
0.51mg
Epicatechin
0.07mg
Epigallocatechin 3-gallate
0.21mg
Quercetin
0.11mg

Nutrients percent of daily need

Calories:414.68kcal
20.73%
Fat:12.79g
19.68%
Saturated Fat:1.56g
9.73%
Carbohydrates:71.55g
23.85%
Net Carbohydrates:61.89g
22.5%
Sugar:29.44g
32.72%
Cholesterol:0mg
0%
Sodium:200.42mg
8.71%
Alcohol:0.37g
100%
Alcohol %:0.37%
100%
Protein:10.64g
21.28%
Manganese:4.33mg
216.26%
Magnesium:197.74mg
49.43%
Selenium:28.36µg
40.51%
Fiber:9.66g
38.64%
Phosphorus:379.88mg
37.99%
Vitamin B1:0.53mg
35.17%
Zinc:3.53mg
23.51%
Copper:0.45mg
22.28%
Iron:3.79mg
21.05%
Vitamin B6:0.28mg
14.07%
Potassium:450.62mg
12.87%
Folate:50.58µg
12.65%
Vitamin B3:1.99mg
9.96%
Vitamin B2:0.16mg
9.34%
Vitamin B5:0.83mg
8.3%
Vitamin K:5.59µg
5.33%
Calcium:49.62mg
4.96%
Vitamin E:0.69mg
4.57%
Source:Allrecipes