Nut-free, go-to granola

Nut-free, go-to granolan is a gluten free, dairy free, lacto ovo vegetarian, and fodmap friendly recipe with 3 servings. One portion of this dish contains roughly 15g of protein, 35g of fat, and a total of 631 calories. For $2.24 per serving, this recipe covers 24% of your daily requirements of vitamins and minerals. It works well as a side dish. 123 people found this recipe to be tasty and satisfying. If you have maple syrup, salt, ground cinnamon, and a few other ingredients on hand, you can make it. From preparation to the plate, this recipe takes about 45 minutes. It is brought to you by A Dash of Compassion. Overall, this recipe earns an excellent spoonacular score of 94%. If you like this recipe, take a look at these similar recipes: Healthy Granola (Nut-free & Oil-free!), Nut Free Gluten Free Honey Granola, and Nut-Free Granola from Against All Grain.

Servings: 3

 

Ingredients:

1/4 cup raw buckwheat groats

1 tbsp coconut oil, melted

1/2 tbsp ground cinnamon

1/4 cup pure maple syrup

dash of nutmeg

1 1/2 cups raw oat flakes (use certified gluten-free, if necessary)

1/2 cup raw sunflower seeds

pinch of salt

1/4 cup raw sesame seeds

1/2 cup unsweetened coconut flakes

1/2 tsp pure vanilla extract

Equipment:

bowl

dehydrator

Cooking instruction summary:

In a large bowl, combine the oats, sunflower seeds, coconut, sesame seeds, buckwheat groats, cinnamon, nutmeg and salt.Add the maple syrup, coconut oil and vanilla and stir to cover all the dry ingredients.Spread the mixture out on a teflex sheet on a dehydrator tray and dehydrate at 110F for about 4 hours or until desired crunch is achieved. Store in an airtight container in the fridge or freezer to preserve freshness.

 

Step by step:


1. In a large bowl, combine the oats, sunflower seeds, coconut, sesame seeds, buckwheat groats, cinnamon, nutmeg and salt.

2. Add the maple syrup, coconut oil and vanilla and stir to cover all the dry ingredients.

3. Spread the mixture out on a teflex sheet on a dehydrator tray and dehydrate at 110F for about 4 hours or until desired crunch is achieved. Store in an airtight container in the fridge or freezer to preserve freshness.


Nutrition Information:

Quickview
630k Calories
14g Protein
34g Total Fat
70g Carbs
35% Health Score
Limit These
Calories
630k
32%

Fat
34g
54%

  Saturated Fat
14g
91%

Carbohydrates
70g
24%

  Sugar
17g
20%

Cholesterol
0.0mg
0%

Sodium
24mg
1%

Alcohol
0.24g
1%

Get Enough Of These
Protein
14g
29%

Manganese
2mg
109%

Copper
1mg
59%

Vitamin E
7mg
53%

Fiber
12g
51%

Magnesium
169mg
42%

Iron
5mg
32%

Vitamin B1
0.47mg
31%

Vitamin B2
0.53mg
31%

Phosphorus
305mg
31%

Selenium
19µg
29%

Vitamin B6
0.47mg
24%

Calcium
206mg
21%

Zinc
2mg
20%

Vitamin B3
3mg
18%

Folate
68µg
17%

Potassium
531mg
15%

Vitamin B5
0.55mg
6%

covered percent of daily need
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Food Trivia

Grape growing is the largest food industry in the world as there are more than 60 species and 8000 varieties of grapes.

Food Joke

The City Health Inspector walks into a new restaurant unannounced and takes a seat to where he can see the kitchen. While he is sitting there, an order goes back for a pizza. The chef appears and the Health Inspector nearly chokes when he see that he is not wearing a shirt. The chef then proceeded to grab a lump of pizza dough and press it out flat on his bare chest. Appalled, the Health Inspector had barely finished writing up this infraction when an order came back for a hamburger. The cook proceeded to grab a handful of ground meat and pressed it into a perfect patty in his armpit. Shocked and bewildered, the Health Inspector called for the manager and explained the gravity of the deplorable conditions he had seen. "That's nothing," said the manager, "you should come back at five in the morning when he makes the donuts!"

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