Crunchy Seed and Nut Cereal
(0 votes)
(0 votes)
Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
730
calories
Calories
Healthy, because
Even smarter
Nutritional values
On average, pumpkin seeds provide up to 30% of your daily protein requirement. They also contain a variety of valuable fatty acids that are good for the heart and blood vessels.
Serve this with a nut or plant based milk or over some yogurt. You can also eat them plain as a snack.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 730 cal. | (35 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 64 g | (55 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 7 g | (28 %) | ||
| Roughage | 10.8 g | (36 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 18.2 mg | (152 %) | ||
| Vitamin K | 1.7 μg | (3 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.1 mg | (68 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 63 μg | (21 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 10.7 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 0 mg | (0 %) | ||
| Potassium | 684 mg | (17 %) | ||
| Calcium | 218 mg | (22 %) | ||
| Magnesium | 262 mg | (87 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 5.1 mg | (64 %) | ||
| Saturated fatty acids | 21.9 g | |||
| Uric acid | 33 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 14 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 2 cups sliced almonds
- 1 cup Shredded coconut
- ½ cup Sesame seeds
- 1 cup Sunflower seed
- 1 cup Pumpkin seed
- ¼ cup Maple syrup
- ⅓ cup Coconut oil
Preparation steps
1.
Heat the oven to 325°F. Line a large baking tray with non-stick baking paper.
2.
Mix together the coconut, nuts and seeds.
3.
Heat the maple syrup and coconut oil until just melted. Stir into the nuts and seeds to coat.
4.
Spread evenly on the baking tray and bake for about 20 minutes until golden brown. Cool completely on the baking tray, then break into pieces to serve.
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