Banana Coconut Granola

  1. Nutrition
  2. Recipes
Prep 10 minutes Cooking 0 Hour-50 Minute Easy 6 servings

Ingredients

Amount Ingredient
2 cups Oats, Old Fashioned, Organic
1 cups Coconut Flakes, Unsweetened
1/2 cups Pumpkin Seeds
2/3 teaspoons Cinnamon
0.25 tsp Sea Salt, Fine
1/8 cups Coconut Oil (melted)
, Banana, ripe, mashed

Steps

1 Preheat oven to 300F.
2 In a large bowl, combine the oats, coconut flakes, pumpkin seeds, cinnamon, and Sea salt.
3 Add the mashed banana and coconut oil into the bowl with the oat mixture. Use a spoon to stir until all is very well combined. The mixture should be evenly coated.
4 Spread mixture in an even layer on a large baking sheet. Press down slightly and place in oven.
5 Bake for 45-55 minutes, checking and tossing every 15 minutes. Break up large clusters as necessary. Once the granola is evenly browned and no longer feels damp, remove from the oven. As it cools it will crisp up even more, so do not over-bake.
6 Once cooled, store in an airtight container at room temperature for up to one week. Or store in the freezer for a few months.

Serve With: Yogurt, oatmeal, parfaits, almond milk, and/or fresh fruit.

Nutrition

Breakfast Dairy Fee Gluten Free High Fiber Low Sugar Vegan Vegetarian
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 345.12 kcal 12%
Protein 6.56 g 13%
Total lipid (fat) 21.23 g 33%
Carbohydrate, by difference 32.67 g 11%
Fiber, total dietary 10.3 g 41%
Sugars, total 4.41 g  
Minerals
Calcium, Ca 9.87 mg 1%
Iron, Fe 3.01 mg 17%
Sodium, Na 155.17 mg 6%
Vitamins
Vitamin C, total ascorbic acid 1.72 mg 3%
Vitamin B-12 0 µg 0%
Vitamin A, RAE 0.62 µg  
Vitamin E (alpha-tocopherol) 0.03 mg 0%
Vitamin D 0 IU 0%
Lipids
Fatty acids, total monounsaturated 0.96 g  
Fatty acids, total polyunsaturated 0.76 g  
Fatty acids, total trans 0 g  
Cholesterol 0 mg 0%
Calories 345
% Daily Value*
Total Fat 21g 33%
Saturated Fat 16g 82%
Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 155mg 6%
Total Carbohydrate 33g 11%
Dietary Fibers 10g 41%
Sugars 4g  
Protein 7g 13%
Vitamin D 0µg  
Calcium 10mg 1%
Iron 3mg 17%
Potassium 298mg 9%
Nutrient Per Serving RDA%
Proximates
Water 14.76 g 1%
Calories (Energy) 345.12 kcal 12%
Energy 244.3 kJ  
Protein 6.56 g 13%
Total lipid (fat) 21.23 g 33%
Ash 0.17 g  
Carbohydrate, by difference 32.67 g 11%
Fiber, total dietary 10.3 g 41%
Sugars, total 4.41 g  
Sucrose 0.47 g  
Glucose (dextrose) 0.98 g  
Fructose 0.96 g  
Lactose 0 g  
Maltose 0 g  
Galactose 0 g  
Starch 1.06 g  
Minerals
Calcium, Ca 9.87 mg 1%
Iron, Fe 3.01 mg 17%
Magnesium, Mg 5.44 mg 1%
Phosphorus, P 4.47 mg 1%
Potassium, K 297.94 mg 9%
Sodium, Na 155.17 mg 6%
Zinc, Zn 0.03 mg 0%
Copper, Cu 0.02 mg 1%
Manganese, Mn 0.09 mg  
Selenium, Se 0.2 µg 0%
Fluoride, F 0.43 µg  
Vitamins
Vitamin C, total ascorbic acid 1.72 mg 3%
Thiamin 0.01 mg  
Riboflavin 0.01 mg  
Niacin 0.13 mg  
Pantothenic acid 0.07 mg  
Vitamin B-6 0.07 mg 4%
Folate, total 3.95 µg  
Folic acid 0 µg  
Folate, food 3.95 µg  
Folate, DFE 3.95 µg  
Choline, total 1.96 mg 0%
Betaine 0.03 mg  
Vitamin B-12 0 µg 0%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 0.62 µg  
Retinol 0 µg  
Carotene, beta 5.36 µg  
Carotene, alpha 4.92 µg  
Cryptoxanthin, beta 0.28 µg  
Vitamin A, IU 13.23 IU 0%
Lycopene 0.03 µg  
Lutein + zeaxanthin 4.81 µg  
Vitamin E (alpha-tocopherol) 0.03 mg 0%
Vitamin E, added 0 mg  
Tocopherol, beta 0.03 mg  
Tocopherol, gamma 0.03 mg  
Tocopherol, delta 0.01 mg  
Tocotrienol, alpha 0.1 mg  
Tocotrienol, beta 0.01 mg  
Tocotrienol, gamma 0.02 mg  
Tocotrienol, delta 0.01 mg  
Vitamin D (D2 + D3) 0 µg  
Vitamin D 0 IU 0%
Vitamin K (phylloquinone) 0.19 µg 0%
Dihydrophylloquinone 0 µg  
Menaquinone-4 0 µg  
Lipids
Fatty acids, total saturated 16.43 g 82%
4:0 0 g  
6:0 0.02 g  
8:0 0.31 g  
10:0 0.24 g  
12:0 1.9 g  
13:0 0 g  
14:0 0.76 g  
15:0 0 g  
16:0 0.41 g  
17:0 0 g  
18:0 0.12 g  
20:0 0 g  
22:0 0 g  
24:0 0 g  
Fatty acids, total monounsaturated 0.96 g  
14:1 0 g  
15:1 0 g  
16:1 undifferentiated 0 g  
16:1 c 0 g  
16:1 t 0 g  
17:1 0 g  
18:1 undifferentiated 0.29 g  
18:1 c 0.28 g  
18:1 t 0 g  
20:1 0 g  
22:1 undifferentiated 0 g  
22:1 c 0 g  
22:1 t 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 0.76 g  
18:2 undifferentiated 0.09 g  
18:2 n-6 c,c 0.08 g  
18:2 CLAs 0 g  
18:2 t not further defined 0 g  
18:3 undifferentiated 0.01 g  
18:3 n-3 c,c,c (ALA) 0 g  
18:3 n-6 c,c,c 0 g  
18:3i 0 g  
18:4 0 g  
20:2 n-6 c,c 0 g  
20:3 undifferentiated 0 g  
20:3 n-3 0 g  
20:3 n-6 0 g  
20:4 undifferentiated 0 g  
20:5 n-3 (EPA) 0 g  
22:4 0 g  
22:5 n-3 (DPA) 0 g  
22:6 n-3 (DHA) 0 g  
Fatty acids, total trans 0 g  
Fatty acids, total trans-monoenoic 0 g  
Fatty acids, total trans-polyenoic 0 g  
Cholesterol 0 mg 0%
Phytosterols 7.1 mg  
Amino Acids
Tryptophan 0 g  
Threonine 0.01 g  
Isoleucine 0.01 g  
Leucine 0.01 g  
Lysine 0.01 g  
Methionine 0 g  
Cystine 0 g  
Phenylalanine 0.01 g  
Tyrosine 0 g  
Valine 0.01 g  
Arginine 0.01 g  
Histidine 0.02 g  
Alanine 0.01 g  
Aspartic acid 0.03 g  
Glutamic acid 0.03 g  
Glycine 0.01 g  
Proline 0.01 g  
Serine 0.01 g  
Hydroxyproline 0 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg