Crunchy Seed and Nut Cereal

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Crunchy Seed and Nut Cereal
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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)
Calorie730 cal.(35 %)
Protein24 g(24 %)
Fat64 g(55 %)
Carbohydrates17 g(11 %)
Sugar added7 g(28 %)
Roughage10.8 g(36 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E18.2 mg(152 %)
Vitamin K1.7 μg(3 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.2 mg(18 %)
Niacin8.1 mg(68 %)
Vitamin B₆0.3 mg(21 %)
Folate63 μg(21 %)
Pantothenic acid0.6 mg(10 %)
Biotin10.7 μg(24 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C0 mg(0 %)
Potassium684 mg(17 %)
Calcium218 mg(22 %)
Magnesium262 mg(87 %)
Iron5.2 mg(35 %)
Iodine4 μg(2 %)
Zinc5.1 mg(64 %)
Saturated fatty acids21.9 g
Uric acid33 mg
Cholesterol0 mg
Complete sugar14 g

Ingredients

for
6
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
0.333 cup Coconut oil
How healthy are the main ingredients?
almondSesame seedsSunflower seedPumpkin seedMaple syrup

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.