Oatmeal Granola with Seeds
Healthy, because
Even smarter
Nutritional values
Nuts and seeds provide plenty of protein as well as many polyunsaturated fatty acids and vitamin E. The fat-soluble vitamin protects the cells from harmful free radicals as an antioxidant. In addition, the dietary fiber from oatmeal, nuts, and seeds guarantees long-lasting satiety and an active metabolism.
Granola made from oatmeal and seeds can be used to make a complete breakfast in no time: Enjoy it with a protein-rich dairy product such as quark, skyr, yogurt or milk and a handful of fresh fruit of your choice.
(Percentage of daily recommendation)
Calorie | 301 cal. | (14 %) | ||
Protein | 8 g | (8 %) | ||
Fat | 24 g | (21 %) | ||
Carbohydrates | 14 g | (9 %) | ||
Sugar added | 3 g | (12 %) | ||
Roughage | 4 g | (13 %) |
Vitamin A | 0 mg | (0 %) | ||
Vitamin D | 0 μg | (0 %) | ||
Vitamin E | 6.8 mg | (57 %) | ||
Vitamin K | 11.4 μg | (19 %) | ||
Vitamin B₁ | 0.2 mg | (20 %) | ||
Vitamin B₂ | 0.1 mg | (9 %) | ||
Niacin | 2.5 mg | (21 %) | ||
Vitamin B₆ | 0.2 mg | (14 %) | ||
Folate | 34 μg | (11 %) | ||
Pantothenic acid | 0.2 mg | (3 %) | ||
Biotin | 11.1 μg | (25 %) | ||
Vitamin B₁₂ | 0 μg | (0 %) | ||
Vitamin C | 0 mg | (0 %) | ||
Potassium | 306 mg | (8 %) | ||
Calcium | 34 mg | (3 %) | ||
Magnesium | 84 mg | (28 %) | ||
Iron | 2.5 mg | (17 %) | ||
Iodine | 1 μg | (1 %) | ||
Zinc | 1.7 mg | (21 %) | ||
Saturated fatty acids | 6.5 g | |||
Uric acid | 19 mg | |||
Cholesterol | 0 mg | |||
Complete sugar | 4 g |
Ingredients
- Ingredients
- 4 ½ ozs Oats
- 1 tsp cinnamon
- ¼ tsp salt
- 5 Tbsps almonds
- 4 Tbsps hazelnut kernels
- 3 Tbsps Cashews
- 4 Tbsps walnut kernels
- 4 Tbsps Coconut oil
- 2 Tbsps Maple syrup
- 2 tsps cocoa powder
Preparation steps
Line a baking sheet with parchment paper. Mix oats, cinnamon, salt, almonds, hazelnuts, cashews and walnuts in a bowl.
In a saucepan, melt coconut oil and syrup with cocoa powder over low heat and pour over oatmeal mixture.
Mix everything well and spread on the baking tray. Bake in a preheated oven at 180 °C / 350 °F for approx. 35 minutes, turning several times with a wooden spoon. Then allow to cool. The granola will be kept for about 1 week if stored in an airtight container.