Homemade Granola
Healthy, because
Even smarter
Nutritional values
Comes like a crunchy cereal, but is much healthier! It is based on oat and spelt flakes, which score points for their satiating fibre and are rich in B vitamins. Rich crystal sugar is provided by natural maple syrup for a mild sweetness. And last but not least, sunflower seeds and walnuts bring healthy unsaturated fatty acids to the glass.
Culinary creativity is desired: how about sesame seeds, pumpkin seeds, pistachios, cocoa nibs, tigernuts or pecans, and as a fruity component, everything from cubes of apricots, dates or figs to blackcurrants. The main thing is that the dried fruit is only added after baking.
(Percentage of daily recommendation)
| Calorie | 3,298 cal. | (157 %) | ||
| Protein | 98 g | (100 %) | ||
| Fat | 159 g | (137 %) | ||
| Carbohydrates | 364 g | (243 %) | ||
| Sugar added | 20 g | (80 %) | ||
| Roughage | 59.1 g | (197 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 44.8 mg | (373 %) | ||
| Vitamin K | 140.8 μg | (235 %) | ||
| Vitamin B₁ | 3.1 mg | (310 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 40.1 mg | (334 %) | ||
| Vitamin B₆ | 2.2 mg | (157 %) | ||
| Folate | 437 μg | (146 %) | ||
| Pantothenic acid | 5.2 mg | (87 %) | ||
| Biotin | 117.2 μg | (260 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 3,456 mg | (86 %) | ||
| Calcium | 476 mg | (48 %) | ||
| Magnesium | 939 mg | (313 %) | ||
| Iron | 28.5 mg | (190 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 23.2 mg | (290 %) | ||
| Saturated fatty acids | 48.8 g | |||
| Uric acid | 581 mg | |||
| Cholesterol | 99 mg | |||
| Complete sugar | 103 g |
Ingredients
- Ingredients
- 3 Tbsps butter
- 200 grams whole-grain Oats
- 200 grams Spelt flakes
- 30 grams Corn flakes
- ½ Vanilla bean (seeds)
- 40 grams Sunflower seed
- 20 grams hulled Sesame seeds
- 2 Tbsps Coconut flakes
- 100 grams coarsely chopped Walnut
- 3 Tbsps Maple syrup
- 80 grams raisins
- 50 grams freeze-dried Raspberries
Preparation steps
Preheat a convection oven to 130°C (approximately 265°F). Line two baking sheets with parchment paper.
Melt the butter in a pot. Mix all the remaining ingredients except the raisins and raspberries in a large bowl. Mix in the butter, and stir until combined. Spread the mixture on the baking sheets. Bake in the oven for 30 minutes, until golden brown, turning occasionally. Remove from oven, let cool, and add the fruits. Place in a large decorative jar. Serve the granola with fresh fruit and yogurt or milk.
