With nutritious and natural ingredients, this granola is very complete. With no gluten or added sugars, it's full of healthy fats and fibers that promote prolonged satiety.
With nutritious and natural ingredients, this granola is very complete. With no gluten or added sugars, it's full of healthy fats and fibers that promote prolonged satiety.
Ingredients
- 100 g quinoa flakes;
- 100 g buckwheat flakes;
- 50 g puffed brown rice;
- 80 g dates (pitted);
- 50 g aronia berries;
- 150 g pecans;
- 100 g of almonds;
- 100 g of pumpkin seeds;
- 100 g of sunflower seeds;
- 30 g of chia seeds;
- 100 ml of natural apple juice;
- 150 ml of water;
- 5 g virgin coconut oil;
- 3 teaspoons of cinnamon + cinnamon to taste for sprinkling;
- powdered ginger, to taste, for sprinkling;
- sheet of greaseproof paper to taste
How to prepare: step by step
Our granola recipe is very easy to make.
- Preheat the oven to 180ºC.
- Arrange the quinoa flakes, buckwheat and puffed rice in a bowl.
- Place the pecans and almonds in a food processor and grind for a few seconds to obtain smaller pieces, but without leaving any flour. Add the nuts to the cereal mixture and mix all the ingredients together.
- Put the apple juice, water, dates (previously cut into pieces), coconut oil and three teaspoons of cinnamon in a pan. Cook over a low heat for about five minutes, stirring occasionally. When it has thickened, pour the mixture over the cereals and nuts and mix well.
- Line a baking tray with a sheet of greaseproof paper. Add the mixture and spread it over the tray. Bake in the oven for about 30 minutes, until the granola has a crunchy texture (it's important to stir the granola every ten minutes or so to prevent it from burning).
- While you're waiting for the granola to set, arrange the seeds (pumpkin seeds, sunflower seeds and chia seeds) and the aronia berries in a bowl. Mix together.
- After 30 minutes in the oven, add the mixture of seeds and aronia berries to the mixture and mix all the ingredients together. Turn off the oven, but keep the granola for a few more minutes (until the oven cools down).
- Remove the granola from the oven and, when cool, store in an airtight container in a dry place.
Our granola has...
Compared to traditional granolas, 100g of our granola has fewer calories and fat. It also has a higher protein and carbohydrate content, making it very satiating.
+ 0.9 g protein
- 11.2 g of fat
+ 3.3 g of carbohydrates
- 17.9 kcal
If you want to find out more about the composition of foods, check out the Food Composition Table on the Portuguese Food Information Platform(PortFIR) of the Instituto Nacional de Saúde Doutor Ricardo Jorge (INSA).
Our granola is healthy because...
Patrícia Trindade explains the benefits of the ingredients used in this recipe she created for Prevenir magazine.
- "Quinoa and buckwheat are rich in protein and fiber and are therefore absorbed slowly by the body, ensuring a balance in blood sugar levels. their high fiber content promotes the functioning of intestinal transit."
- "The nuts and seeds present in this granola protect cardiovascular health, help maintain blood sugar levels and regulate intestinal transit."
