Tropical Granola

The recipe Tropical Granola can be made in about 1 hour. This side dish has 201 calories, 4g of protein, and 10g of fat per serving. For 85 cents per serving, this recipe covers 7% of your daily requirements of vitamins and minerals. This recipe serves 14. 39 people have made this recipe and would make it again. Head to the store and pick up maple syrup, pineapple, flax seeds, and a few other things to make it today. It is brought to you by Café Johnsonia. It is a good option if you're following a gluten free, dairy free, lacto ovo vegetarian, and vegan diet. With a spoonacular score of 49%, this dish is pretty good. Similar recipes are Tropical Granola, Healthy Tropical Granola, and Ultimate Tropical Granola.

Servings: 14

Preparation duration: 10 minutes

Cooking duration: 50 minutes

 

Ingredients:

½ cup raw cashew pieces

2 Tablespoons coconut oil, melted if solid

2 Tablespoons whole flax seeds

2½ cups diced dried tropical fruit (unsweetened pineapple, unsweetened mango, banana chips, candied ginger, dates)

¼ to ¼ cup maple syrup (depending on the level of desired sweetness)

1½ cups gluten-free old fashioned oats (not instant)

1 heaping cup fresh or frozen pineapple to yield ½ cup pineapple puree

1½ cup quinoa flakes (or more GF oats)

¼ teaspoon sea salt

1 cup unsweetened shredded coconut

2 teaspoons pure vanilla extract

Equipment:

baking paper

baking sheet

oven

mixing bowl

whisk

Cooking instruction summary:

Preheat oven to 325 degrees F. Line a rimmed baking sheet with parchment paper.Combine oats, quinoa flakes, coconut, cashews, and flax seeds in a large mixing bowl.In a small bowl, whisk together the pineapple puree, maple syrup, coconut oil, vanilla, and salt. Pour over the dry ingredients. Mix well.Pour over the lined baking sheet and bake for 40-50 minutes, stirring every 10 minutes, until golden.Let cool completely then add the dried fruit. Transfer to an airtight container.

 

Step by step:


1. Preheat oven to 325 degrees F. Line a rimmed baking sheet with parchment paper.

2. Combine oats, quinoa flakes, coconut, cashews, and flax seeds in a large mixing bowl.In a small bowl, whisk together the pineapple puree, maple syrup, coconut oil, vanilla, and salt.

3. Pour over the dry ingredients.

4. Mix well.

5. Pour over the lined baking sheet and bake for 40-50 minutes, stirring every 10 minutes, until golden.

6. Let cool completely then add the dried fruit.

7. Transfer to an airtight container.


Nutrition Information:

Quickview
200k Calories
4g Protein
10g Total Fat
24g Carbs
7% Health Score
Limit These
Calories
200k
10%

Fat
10g
16%

  Saturated Fat
6g
38%

Carbohydrates
24g
8%

  Sugar
7g
8%

Cholesterol
0.0mg
0%

Sodium
48mg
2%

Alcohol
0.2g
1%

Get Enough Of These
Protein
4g
8%

Manganese
0.73mg
37%

Vitamin B2
0.31mg
18%

Fiber
3g
16%

Phosphorus
149mg
15%

Copper
0.25mg
13%

Magnesium
40mg
10%

Iron
1mg
9%

Vitamin C
6mg
8%

Selenium
5µg
7%

Vitamin B1
0.1mg
7%

Zinc
0.83mg
6%

Potassium
160mg
5%

Vitamin B6
0.07mg
4%

Vitamin K
3µg
4%

Vitamin A
134IU
3%

Vitamin B5
0.25mg
2%

Vitamin B3
0.46mg
2%

Folate
8µg
2%

Calcium
15mg
2%

covered percent of daily need
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Food Trivia

The largest item on any menu in the world is the roast camel.

Food Joke

John invited his mother over for dinner. During the meal, his mother couldn't help noticing how attractive and shapely the housekeeper was. Over the course of the evening, she started to wonder if there was more between John and the housekeeper than met the eye. Reading his mom's thoughts, John volunteered, "I know what you must be thinking, but I assure you, my relationship with my housekeeper is purely professional." About a week later, the housekeeper came to John and said, "Ever since your mother came to dinner, I've been unable to find the beautiful silver gravy ladle. You don't suppose she took it, do you?" John said, "Well, I doubt it, but I'll write her a letter just to be sure." So he sat down and wrote: "Dear Mother, I'm not saying you 'did' take a gravy ladle from my house, and I'm not saying you 'did not' take a gravy ladle. But the fact remains that one has been missing ever since you were here for dinner." Several days later, John received a letter from his mother which said "Dear Son, I'm not saying that you 'do' sleep with your housekeeper, and I'm not saying that you 'do not' sleep with your housekeeper. But the fact remains that if she were sleeping in her own bed, she would have found the gravy ladle by now. Love, Mom"

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