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

Some yoghurt contain beef or pork gelatin.

Food Joke

Sighting #1: I was at the airport, checking in at the gate, when the airport employee asked, "Has anyone put anything in your baggage without your knowledge?" I said, "If it was without my knowledge, how would I know?" He smiled and nodded knowingly, "That's why we ask." Sighting #2: The stoplight on the corner buzzes when it is safe to cross the street. I was crossing with an intellectually challenged co-worker of mine, when she asked if I knew what the buzzer was for. I explained that it signals to blind people when the light is red. She responded, appalled, "What on earth are blind people doing driving?" Sighting #3: At a good-bye lunch for an old and dear co-worker who is leaving the company due to "rightsizing," our manager spoke up and said, "This is fun. We should have lunch like this more often." Not another word was spoken. We just looked at each other like deer staring into the headlights of an approaching truck. Sighting #4: I worked with an Individual who plugged his power strip back into itself and for the life of him could not understand why his system would not turn on. Sighting #5: : A friend had a brilliant idea for saving disk space. He thought if he put all his Microsoft Word documents into a tiny font they'd take up less room. When he told me, I was with another friend. She thought it was a good idea too. Sighting #6: : Tech Support: "How much free space do you have on your hard drive?" Individual: "Well, my wife likes to get up there on that Internet, and she downloaded ten hours of free space. Is that enough?" Sighting #7: : Individual: "Now what do I do?" Tech Support: "What is the prompt on the screen?" Individual: "It's asking for 'Enter Your Last Name.'" Tech Support: "Okay, so type in your last name." Individual: "How do you spell that?" Sighting # 8: When my husband and I arrived at an automobile dealership to pick up our car, we were told that the keys had been accidentally locked in it. We went to the service department and found a mechanic working feverishly to unlock the driver's side door. As I watched from the passenger's side, I instinctively tried the door handle and discovered it was open. "Hey," I announced to the technician, "It's open!" "I know," answered the young man. "I already got that side."

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