Nut-free, go-to granola

Nut-free, go-to granolan is a gluten free, dairy free, lacto ovo vegetarian, and fodmap friendly recipe with 3 servings. One portion of this dish contains roughly 15g of protein, 35g of fat, and a total of 631 calories. For $2.24 per serving, this recipe covers 24% of your daily requirements of vitamins and minerals. It works well as a side dish. 123 people found this recipe to be tasty and satisfying. If you have maple syrup, salt, ground cinnamon, and a few other ingredients on hand, you can make it. From preparation to the plate, this recipe takes about 45 minutes. It is brought to you by A Dash of Compassion. Overall, this recipe earns an excellent spoonacular score of 94%. If you like this recipe, take a look at these similar recipes: Healthy Granola (Nut-free & Oil-free!), Nut Free Gluten Free Honey Granola, and Nut-Free Granola from Against All Grain.

Servings: 3

 

Ingredients:

1/4 cup raw buckwheat groats

1 tbsp coconut oil, melted

1/2 tbsp ground cinnamon

1/4 cup pure maple syrup

dash of nutmeg

1 1/2 cups raw oat flakes (use certified gluten-free, if necessary)

1/2 cup raw sunflower seeds

pinch of salt

1/4 cup raw sesame seeds

1/2 cup unsweetened coconut flakes

1/2 tsp pure vanilla extract

Equipment:

bowl

dehydrator

Cooking instruction summary:

In a large bowl, combine the oats, sunflower seeds, coconut, sesame seeds, buckwheat groats, cinnamon, nutmeg and salt.Add the maple syrup, coconut oil and vanilla and stir to cover all the dry ingredients.Spread the mixture out on a teflex sheet on a dehydrator tray and dehydrate at 110F for about 4 hours or until desired crunch is achieved. Store in an airtight container in the fridge or freezer to preserve freshness.

 

Step by step:


1. In a large bowl, combine the oats, sunflower seeds, coconut, sesame seeds, buckwheat groats, cinnamon, nutmeg and salt.

2. Add the maple syrup, coconut oil and vanilla and stir to cover all the dry ingredients.

3. Spread the mixture out on a teflex sheet on a dehydrator tray and dehydrate at 110F for about 4 hours or until desired crunch is achieved. Store in an airtight container in the fridge or freezer to preserve freshness.


Nutrition Information:

Quickview
630k Calories
14g Protein
34g Total Fat
70g Carbs
35% Health Score
Limit These
Calories
630k
32%

Fat
34g
54%

  Saturated Fat
14g
91%

Carbohydrates
70g
24%

  Sugar
17g
20%

Cholesterol
0.0mg
0%

Sodium
24mg
1%

Alcohol
0.24g
1%

Get Enough Of These
Protein
14g
29%

Manganese
2mg
109%

Copper
1mg
59%

Vitamin E
7mg
53%

Fiber
12g
51%

Magnesium
169mg
42%

Iron
5mg
32%

Vitamin B1
0.47mg
31%

Vitamin B2
0.53mg
31%

Phosphorus
305mg
31%

Selenium
19µg
29%

Vitamin B6
0.47mg
24%

Calcium
206mg
21%

Zinc
2mg
20%

Vitamin B3
3mg
18%

Folate
68µg
17%

Potassium
531mg
15%

Vitamin B5
0.55mg
6%

covered percent of daily need
Widget by spoonacular.com

 

Suggested for you

Latin Chicken and Rice Pot
Pumpkin French Toast
Salisbury Steaks With Gravy
Parmesan Zucchini and Corn
Vietnamese Banh Mi Sandwich
Spinach Almond Crostini
Seasoned Green Beans
Creamed spinach grilled cheese sandwich
Three Cheese and Chicken Stuffed Shells
Chocolate Raspberry Cupcakes
Food Trivia

Worcestershire sauce is made from dissolved fish. (adsbygoogle = window.adsbygoogle || []).push({})

Food Joke

Dear Santa, I've been a good mom all year. I've fed, cleaned, and cuddled my two children on demand, visited the doctor's office more than my doctor, sold sixty-two cases of candy bars to raise money to plant a shade tree on the school playground and figured out how to attach nine patches onto my daughter's girl scout sash with staples and a glue gun. I was hoping you could spread my list out over several Christmases, since I had to write this letter with my son's red crayon, on the back of a receipt in the laundry room between cycles, and who knows when I'll find anymore free time in the next 18 years. Here are my Christmas wishes: I'd like a pair of legs that don't ache after a day of chasing kids and arms that don't flap in the breeze, but are strong enough to carry a screaming toddler out of the candy aisle in the grocery store. I'd also like a waist, since I lost mine somewhere in the seventh month of my last pregnancy. If you're hauling big ticket items this year, I'd like a car with fingerprint resistant windows and a radio that only plays adult music; a television that doesn't broadcast any programs containing talking animals, and a refrigerator with a secret compartment behind the crisper where I can hide to talk on the phone. On the practical side, I could use a talking daughter doll that says, "Yes, Mommy" to boost my parental confidence, along with one potty-trained toddler, two kids who don't fight, and three pairs of jeans that will zip all the way up without the use of power tools. I could also use a recording of Tibetan monks chanting, "Don't eat in the living room" and "Take your hands off your brother", because my voice seems to be just out of my children's hearing range and can only be heard by the dog. And please don't forget the Playdoh Travel Pak, the hottest stocking stuffer this year for mothers of preschoolers. It comes in three fluorescent colors and is guaranteed to crumble on any carpet making the In-law's house seem just like mine. If it's too late to find any of these products, I'd settle for enough time to brush my teeth and comb my hair in the same morning, or the luxury of eating food warmer than room temperature without it being served in a Styrofoam container. If you don't mind I could also use a few Christmas miracles to brighten the holiday season. Would it be too much trouble to declare ketchup a vegetable? It will clear my conscience immensely. It would be helpful if you could coerce my children to help around the house without demanding payment as if they were the bosses of an organized crime family; or if my toddler didn't look so cute sneaking downstairs to eat contraband ice cream in his pajamas at midnight. Well, Santa, the buzzer on the dryer is ringing and my son saw my feet under the laundry room door. I think he wants his crayon back. Have a safe trip and remember to leave your wet boots by the chimney and come in and dry off by the fire so you don't catch cold. Help yourself to cookies on the table, but don't eat too many or leave crumbs on the carpet. Yours always... Mom PS: One more thing...you can cancel all my requests if you can keep my children young enough to believe in Santa.

Popular Recipes
Our Favorite Chili

Gluten Free Home Maker

Four-Cheese Ravioli with Herb Pesto

Foodnetwork

Eggplant Parmesan Sandwiches

Hilah Cooking

Fluffy Gluten Free Biscuits with Gooey Cookie Dough Centers

Gluten Free Recipe Box

End of Summer Party

Oh Sweet Basil