Serious Eats Cook The Book: Grain-ola Recipe

Total time: 145 minutes

Keto Friendliness Gauge

Net Carbs are 11% of calories per serving, at 37g per serving. The amount is risky for the keto diet, but still keto-friendly. Your eating options afterward may be limited, so take anticipated meal consumptions into consideration.

How keto-friendly is Serious Eats Cook The Book: Grain-ola? The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet.

  • Green implies that Net Carbs fall within standard keto diet guidelines.
  • Yellow implies that Net Carbs are a little higher than standard keto diet guidelines.
  • Orange implies that Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis.
  • Red implies that the amount of Net Carbs fall within the upper limits allowed by the keto diet and there's a high risk of getting kicked out of ketosis.

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Keto & Health Insights for Serious Eats Cook The Book: Grain-ola Recipe

  • Net Carbs are 11% of calories per serving, at 37g per serving. This food is risky for the keto diet (it's above the standard keto diet guidelines) but it's still keto-friendly. Consuming this item may limit your ability to eat more foods that contain carbs. Take into consideration whether you intend to consume additional meals or what you've already consumed. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.
  • This food's %DV (daily value percentage) for sodium is 0%. At 9mg, it's considered low in sodium according to the FDA's standard for %DV (daily value percentage), which considers any food with %DV of less than 5% as low sodium. The organization recommends 2300mg of sodium as the daily limit. High sodium is believed to be associated with health problems such as heart disease, strokes, high blood pressure, and kidney malfunctions. Too much low sodium is also associated with health problems. For most adults, a healthy range for daily maximum sodium consumption is between 1500-2300mg; foods should have 5%-20% DV per serving.
  • This meal may require cooking oil. Not all cooking oils are healthy. Extra virgin olive oil and avocado oil are the best cooking oils to use in recipes, whereas plant-based oils are the worst for your health. Virgin coconut oil and butter fall in the middle. Learn more about the healthiest and unhealthiest cooking oils.

Serious Eats Cook The Book: Grain-ola Recipe Nutrition Label

Nutrition Facts

Serving Size: 24 servings   ( 115 g )
Amount Per Serving
Calories: 352
Total Fat: 20g
Saturated Fat: 14g
Polyunsaturated Fat: 1g
Monounsaturated Fat: 4g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 9mg
Total Carbohydrates: 42g
Dietary Fiber: 5g
Sugar: 15g
Protein: 5g
Calcium: 21mg Iron: 2mg
Potassium: 240mg Vitamin A: 2mcg
Vitamin C: 24mg Vitamin D: 0mcg

Ingredients

  • 4 cups old-fashioned or quick-cooking rolled oats
  • 3/4 cup unsalted raw sunflower seeds
  • 1 cup walnuts or macadamia nuts, chopped into halves or quarters
  • 11/2 cups unsweetened shredded coconut
  • 11/2 cups assorted unsulfured dried fruits (try tropical fruits like dried pineapple and dried papaya), chopped
  • Grated zest of 2 oranges
  • 3/4 cup raw mild-flavored honey
  • 1/4 cup coconut oil

Instructions

Visit Serious Eats's website to view the recipe instructions. (Via Edamam)