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

One of the most expensive pizzas ever made cost £4200. The “Pizza Royale 007” featured caviar, lobster, and 24-carat gold dust.

Food Joke

I hate aspects of this time of year. Not for its crass commercialism and forced frivolity, but because it`s the season when the food police come out with their wagging fingers and annual tips on how to get through the holidays without gaining 10 pounds.1. About those carrot sticks. Avoid them. Anyone who puts carrots on a holiday buffet table knows nothing of the Christmas spirit. In fact if you see carrots, leave immediately. Go next door, where they`re serving rum balls.2. Drink as much eggnog as you can. And quickly. Like fine single-malt scotch, it`s rare. In fact, it`s even rarer than single-malt scotch. You can`t find it any other time of year but now. So drink up! Who cares that it has 10,000 calories in every sip? It`s not as if you`re going to turn into an eggnogaholic or something. It`s a treat. Enjoy it. Have one for me. Have two. It`s later then you think. It`s Christmas!3. If something comes with gravy, use it. That`s the whole point of gravy. Gravy does not stand alone. Pour it on. Make a volcano out of your mashed potatoes. Fill it with gravy. Eat the volcano. Repeat.4. As for mashed potatoes, always ask if they`re made with skim milk or whole milk. If it`s skim, pass. Why bother? It`s like buying a sports car with an automatic transmission.5. Do not have a snack before going to a party in an effort to control your eating. The whole point of going to a Christmas party is to eat other peoples food for free. Lots of it. Hello? Remember college?6. Under no circumstances should you exercise between now and New Years, You can do that in January when you have nothing else to do. This is the time for long naps, which you`ll need after circling the buffet table while carrying a 10-pound plate of food and that vat of eggnog.7. If you come across something really good at a buffet table, like frosted Christmas cookies in the shape and size of Santa. Position yourself near them, and don`t budge. Have as many as you can before becoming the center of attention. They`re like a beautiful pair of shoes. You can`t leave them behind. You`re not going to see them again.8. Same for pies. Apple. Pumpkin. Mincemeat. Have a slice of each. Or, if you don`t like mincemeat, have two apples and one pumpkin. Always have three. When else do you get to have more than one dessert? Labor Day?9. Did someone mention fruitcake? Granted, it`s loaded with the mandatory celebratory calories, but avoid it at all cost. I mean have some standards, mate.10. And one final tip: If you don`t feel terrible when you leave the party or get up from the table, you haven`t been paying attention. Reread tips. Start over. But hurry! Cookieless January is just around the corner.

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