4.3 of 5 (165)
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Nutritional Info
  • Amount Per Serving
  • Calories: 352.4
  • Total Fat: 8.4 g
  • Cholesterol: 0.0 mg
  • Sodium: 198.6 mg
  • Total Carbs: 59.9 g
  • Dietary Fiber: 8.0 g
  • Protein: 11.9 g

View full nutritional breakdown of Low-fat Maple Granola calories by ingredient
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Low-fat Maple Granola


This is a SparkPeople.com Recipe (what's this)

Introduction

Start your day with this hearty vitamin-rich granola. Start your day with this hearty vitamin-rich granola.

Ingredients

    • 2 cups old-fashioned oats
    • 1/4 cup wheat germ
    • 1/4 cup whole almonds
    • 1/4 cup pumpkin seeds
    • 1/4 cup flaked coconut (unprocessed)
    • 1/3 cup maple syrup
    • 1/4 cup apple juice concentrate
    • 1 teaspoon cinnamon
    • 1 teaspoon vanilla
    • 1/2 teaspoon salt
    • 1/2 cup dried fruit

Directions

1. Preheat oven to 300° F.



2. In a large bowl, combine all ingredients except the dried fruit and toss well. Spread on large cookie sheet and bake 35-45 minutes, stirring occasionally, until lightly browned. Stir in dried fruit.



Makes 6 servings (approx 5/8 cups each.)






TAGS:  Snacks |


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Member Ratings For This Recipe

  • SHRINK71

    Incredible!
    33 of 34 people found this review helpful
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    This is delicious! I eat it with greek yogurt & fresh berries for a great breakfast or lunch. I used pomegranate concentrate instear of apple juice concentrate for a bigger anti-oxidant boost! - 1/7/09

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  • ABETTERMII

    Incredible!
    26 of 27 people found this review helpful
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    Very good I divided it up into the six servings and put each in a baggie so I don't have to think about it later. - 6/29/08

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  • APETRO

    Very Good
    22 of 22 people found this review helpful
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    It works with apple juice and no sugar maple syrup. - 5/5/09

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  • JOATMO


    20 of 28 people found this review helpful
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    352 calories for 1/2 cup? It may be good for you but I can't see using up that many calories on such a small serving. I will have to take a different route. - 6/16/09

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  • ROCKNBUTTERFLY

    Incredible!
    18 of 18 people found this review helpful
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    Wonderful. I did pecans and slivered almonds with dried cherries. OMG Also I used organic honey instead of the syrup cuz its all I had. The house smells so good. Will definitely make this again!!!!! - 9/2/09

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  • BDMUNFORD


    15 of 15 people found this review helpful
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    I made some changes since I'm hypoglycemic. No apple juice concentrate. Sugar Free Maple Syrup. Added some Fiber One cereal for extra substance. Excellent! - 9/16/07

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  • TSHAY181

    Incredible!
    14 of 14 people found this review helpful
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    this stuff is SOOOOOOOOOOO good!
    when you eat it with milk it's truly heaven. good work! - 4/23/09

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  • DEBBIE-611

    Incredible!
    14 of 14 people found this review helpful
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    I love this granola and have made many times. I usedsliced almonds instead of whole and sunflower seeds instead of pumpkin seeds. Wonderful on yogurt. - 2/10/09

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  • SONDRAELLIOTT

    Good
    14 of 14 people found this review helpful
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    It was pretty good. I just thought it was a little bit salty. Next time I make it, I will use only 1/4 tsp of salt and I think I will like it better. - 4/3/08

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  • MOMTO2SWEETIES

    Good
    12 of 12 people found this review helpful
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    Nice and crunchy, good for a treat on yogurt, just a little high in calories to me though. - 7/27/07

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  • KRYSTALIGHT

    Incredible!
    10 of 10 people found this review helpful
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    I used orange juice instead of apple juice, and it was great! - 7/17/09

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  • DROPCONE

    Very Good
    9 of 9 people found this review helpful
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    I really liked this because I love oatmeal, but I use it more as a topping to yogurt rather than a serving on it's own. For those who need to know what .6 of a 5/8 cup serving is, it's 3/8 of a cup. Pretty small amount, but very tasty! - 7/25/09

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  • GERIKRAGH


    9 of 10 people found this review helpful
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    Great. I use a small sprinkle on my toast, p.butter toast, and hot cereal. - 5/18/09

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  • DENAICE

    O.K.
    9 of 10 people found this review helpful
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    Don't make it with salted pumpkin seeds.... - 1/9/08

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  • ONMYWAYYY

    Incredible!
    8 of 8 people found this review helpful
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    I altered this recipe by using a single serving of organic sugar free applesauce instead of apple juice and honey instead of maple syrup because that is what I had available. For the dried fruit I used dried cranberries. Due to the honey, I calculated a new recipe & called it Low-Fat Honey Granola - 8/31/09

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  • PURPLENITEOWL

    Incredible!
    8 of 8 people found this review helpful
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    Really good; I don't even much care for granola, but I like this one. I didn't have apple juice concentrate, and thought it would be sweet enough without, so I just used 1/4 c. water to replace the liquid, and it's great. Used walnuts instead of pumpkin seeds. Thanks! - 10/9/07

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  • NANCYSNOW

    Very Good
    7 of 7 people found this review helpful
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    Very yummy, but man is it high in calories. A sometimes treat for us. - 1/4/09

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  • AZMOCHASMOMMY

    Incredible!
    7 of 7 people found this review helpful
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    I make this all the time...it's great! I usually double the recipe so there's enough for a week for my husband too. The only change that I make is I use 1/2 vanilla and 1/2 almond extract; slivered almonds instead of whole; and I change out the dried fruit for variety. Dried Mango is really good! - 12/13/08

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  • ELLIEJACK


    7 of 7 people found this review helpful
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    very good - I used apricots, cherries and craisins for the fruit. - 11/2/08

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  • DOKUBO

    Very Good
    7 of 7 people found this review helpful
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    Very easy & tasty - loved that can make without all the preservatives, etc. My hubby and teenage sons loved it too - could smell it toasting and wanted some as soon as I took it out of the oven! I used dried cranberries and pepitos (squash seeds) instead of pumpkin seeds. - 10/13/08

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  • ATTAGIRLSTACE


    7 of 7 people found this review helpful
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    Awesome breakfast, mix .5 serving with light nonfat yogurt! - 1/3/08

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  • HERRSHEYSCANDY

    Very Good
    6 of 7 people found this review helpful
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    it had a little to much of a pepper bite for me but for someone who doesn't like granola I could eat this everyday - 5/19/09

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  • OUTOFIDEAS

    Very Good
    6 of 7 people found this review helpful
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    For Celiacs, use cross contamination free oats and flax seed meal instead of wheat germ. I use honey and orange juice in place of maple and apple, add walnuts and pine nuts and a touch less cinnamon. - 11/30/07

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  • FARMERSWIFE79

    Incredible!
    5 of 5 people found this review helpful
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    I wasn't too sure about this recipe. I didn't think that homemade granola would be sweet enough for my sweet tooth. It exceeded what I thought it would be, the maple syrup just added to the flavour. Very good, and versatile, as cereal, on ice cream, on yogurt, or just dry it's delicious! - 8/11/09

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  • LMAC52

    Very Good
    5 of 5 people found this review helpful
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    This was very good mix. I did overcook a little bit you have to watch close while cooking. I used with my milk. - 2/19/09

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  • FLOWERDALEJEWEL

    Incredible!
    4 of 4 people found this review helpful
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    This was lovely I only had 1/3 cup and found this ample with 1/2 cup of skim milk. It was also great for nibbling on for a snack. Great - 2/9/08

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  • CSMITHRN04


    3 of 7 people found this review helpful
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    WAAAAYYY too many calories. Seriously this many in 5/8 of a cup?! I'll stick with Kashi Crunch, thanks! - 6/16/09

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  • JULIECJ


    3 of 14 people found this review helpful
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    Sounds good except for one major problem. There are more carbs in this concoction than I normally eat in a whole day on a low-carb diet - necessary post-gastric bypass!!!!
    PLEASE - let's see some low carb stuff in your recipes!!! - 6/16/09

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  • ROXYGIRL78

    Incredible!
    3 of 3 people found this review helpful
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    This stuff rocks! I eat it on top of yogurt. - 1/12/09

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  • CUDALOUISE

    Incredible!
    3 of 3 people found this review helpful
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    this is really good and really easy to make.i only eat a handful at a time. it lasts a long time in a covered container. i like to grab some to take with me to work because i never know when i'll be working long hours. the granola fills me up and keeps me going. thanks for sharing:) - 12/13/08

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  • JHEN511

    Very Good
    3 of 4 people found this review helpful
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    Easy and very good. - 7/18/08

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  • BECKYW969

    Incredible!
    3 of 3 people found this review helpful
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    This was excellent! I was especially pleased that there was no extra sugar to be added. I will definitely make this again! - 4/1/08

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  • CHUBBYRN73

    Incredible!
    3 of 3 people found this review helpful
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    This is a great recipe. You can add things and subtract the nuts and fruit. I didn't have wheat germ or coconut so I substituted walnuts instead. Still just as good. - 3/25/08

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  • JHICKS1


    3 of 3 people found this review helpful
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    Added applesauce from 2 apples I cooked down and left out the coconut. Still very good. - 1/23/08

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  • TIFFANYPALMER

    Good
    3 of 3 people found this review helpful
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    This is yummy! I'm not a big granola fan, but this is good. - 12/19/07

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  • KIMBERLYJ9

    Incredible!
    3 of 3 people found this review helpful
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    This is AMAZING! We added dried berries and cherries for the fruit and used 100% pinapple concentrate. My kids beg for this daily! Yummy! - 9/5/07

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  • BELLABRADEN

    Very Good
    3 of 3 people found this review helpful
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    very good. Easy to make with my 3 year old. Which made her excited to eat a healthy snack. - 6/26/07

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  • SMITH4037

    Incredible!
    2 of 2 people found this review helpful
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    I've made it 3 times in the last month. It is a favorite of my family, and I really like the combination of the maple syrup, apple juice, pumpkin seeds, and almonds! - 9/21/09

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  • CHRISFROMCT


    2 of 4 people found this review helpful
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    This looked like an awesome recipe to me, and I was thinking that I will get the ingredients next time I go grocery shopping.

    THEN, I noticed another comment that a serving size is only 1/2 cup. That's a small amount to eat and take in that many calories. - 8/16/09

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  • GYPSYGRL1

    Very Good
    2 of 2 people found this review helpful
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    Very good. I used sliced almonds and sunflower seeds instead of pumpkin seeds. Just watch how long you bake as I overbaked the first batch. Easy to make, yummy to snack on, and even picky DS loved it! - 6/18/09

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  • TISHTRYA


    2 of 8 people found this review helpful
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    It sounds great.....but I think there are too many calories in it for me. - 6/16/09

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  • SHAYTAYKAY


    2 of 3 people found this review helpful
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    I made this Sunday and it is wonderful 3stars, easy. I think it might also work with flaxseed instead of wheat germ, sunflower seeds instead of pumpkin. I also added more spice as my medications affect my taste buds and I require a bit more for my personal taste. - 3/17/09

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  • RAEKU25


    2 of 4 people found this review helpful
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    Yummy! Whole family enjoys this! - 1/20/09

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  • SJCHAPMAN1


    2 of 3 people found this review helpful
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    I enjoy as a cereal w/milk or just by itself - 1/17/09

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  • SKINNYAGAINCO

    Incredible!
    2 of 3 people found this review helpful
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    I've tried a lot of granola recipes, and this is by far the BEST! Thanks for sharing it! - 1/15/09

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  • JUDIBLACKIE


    2 of 12 people found this review helpful
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    the carbs here would have my blood sugar thru the roof..... no thank you.... - 12/16/08

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  • HEATHERINLISBON

    Incredible!
    2 of 3 people found this review helpful
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    I Love this recipe!!! So Good! I made it for my book club! - 10/21/08

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  • MHICKMOTT

    Incredible!
    2 of 3 people found this review helpful
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    My Husband ( who screws is nose up at anything remotely healthy) absolutly loves this. He has just asked me if I can make a double batch. - 10/16/08

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  • FLOSSIEMAE1

    Incredible!
    2 of 3 people found this review helpful
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    I love this! I had been making another type of granola, but this is easier to make and tastes better. My husband doesn't eat it. He leaves it for me even though I told him I would share. I will eat this any time. - 7/2/08

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  • FROGGYSWYG

    Very Good
    2 of 3 people found this review helpful
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    this is a great granola, even my husband BEGS me to make this for him. thanks for the recipe.
    - 6/16/08

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  • IADUXFANMOM

    Very Good
    2 of 3 people found this review helpful
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    Very easy. My 8 year old made it and it was yummy. - 4/16/08

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  • JDHODES

    Incredible!
    2 of 2 people found this review helpful
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    I have been making this recipe for a while now. Sometimes I substitue different nuts. I even use unsweetened coconut. I like using it as a cereal and a snack. - 3/26/08

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  • HWILLIAMS79

    Incredible!
    2 of 2 people found this review helpful
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    I loved it! I broke it down into individual serving sizes for a quick and easy snack to add to my diet. Absolutely wonderful. - 12/20/07

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  • JDRDSMITH

    Very Good
    2 of 2 people found this review helpful
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    Love it, and I even forgot to put the raisins/dry fruit in. Looking forward to making it again with raisins and cranberries. - 9/22/07

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  • VOLOFGREEN

    Incredible!
    2 of 3 people found this review helpful
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    Love it! Even my nondieting daughter and her roommate wanted the recipe!!! - 8/6/07

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  • CARMEN1954

    Incredible!
    2 of 3 people found this review helpful
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    Is is full of flavour. Yummy, healty food. Thanks! - 6/20/07

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  • SMAYWEATHER

    Good
    2 of 2 people found this review helpful
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    Good as a topping on almost anything! - 3/18/07

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  • STAR42

    Incredible!
    2 of 3 people found this review helpful
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    Double the batch t have it each day for a snack or breakfast meal.
    I eat it with yogurt - 3/18/07

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  • MARNIASHKA


    1 of 1 people found this review helpful
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    This granola was great! Not too sweet like most of the granola in the store. I changed the recipe and used 2 tbsp honey instead of the maple syrup and used only .25 cup raisins and did not use coconut, which cuts out a lot of calories, with only 190 calories per half cup. My fiancee loved it! - 5/26/10

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  • ANGIERUNNER

    Incredible!
    1 of 1 people found this review helpful
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    love it! i add dried bananas and dried cherries as the fruit - 4/18/10

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  • 4EVERTYPING

    Very Good
    1 of 1 people found this review helpful
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    Very good. Used pecans instead of almonds and dried apricots as the fruit and omitted the salt. Used a third of a serving on a yoghurt parfait. A lot tastier and not as sweet as commercial brands with no preservatives. - 4/11/10

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  • TRISH106


    1 of 2 people found this review helpful
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    This sounds great, but not something I would be eating. Too high calorie, carbs sugar, sodium for my diet. I would rather have something more filling for the cost of a meal. - 4/9/10

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  • GTPRINCESA


    1 of 2 people found this review helpful
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    Good energy snack if you plan on being active, but a little high in calories for just sitting around. - 3/29/10

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  • LIFEOCAMPING

    Good
    1 of 1 people found this review helpful
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    I tried this today-Great. I'm more used to Granola I make with wheat germ, flax seed meal, and nuts with oil and honey. But I know my type is way higher in Fats and Calories. So this was my choice for my spark diet. And it was just as good over yogurt or jello or pudding-Low fat of course.Thank you - 1/22/10

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  • GIRLIE_BIKE

    Incredible!
    1 of 2 people found this review helpful
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    This looks tasty. I'm trying it this weekend. I'm not too worried about the calories because I need a big breakfast or I am starving by mid morning. I bet this will taste great over yogurt. - 1/22/10

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  • DIAMONDZRJ

    Very Good
    1 of 1 people found this review helpful
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    Tasted great, we added some more nuts to make it even more yummy. Also tasted great mixed in with a low fat yogart! - 1/6/10

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  • ~PAMELA~


    1 of 3 people found this review helpful
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    Can't wait to try this! I'm going to add Cherries to mine ; ) - 12/21/09

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  • ANNMERR


    1 of 1 people found this review helpful
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    This is soooo good!!! I cooked it a little too long and so it has a really good toasted flavor but still good. Will make this over and over again. - 8/29/09

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  • KARENAOM1

    Incredible!
    1 of 1 people found this review helpful
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    Yummy! I ate this with yogurt. I know I will be making this lots of times and mixing up the seeds/nuts and fruits for variation. - 8/16/09

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  • BRENENG8

    Incredible!
    1 of 2 people found this review helpful
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    I made these and it was great. - 6/16/09

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  • TERRIJ7

    Incredible!
    1 of 5 people found this review helpful
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    My family loves granola. This looks great! - 12/16/08

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  • STARGAZER68UK

    Very Good
    1 of 2 people found this review helpful
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    Simply delicious, a good snack for work too....if I leave out the nuts! - 8/2/08

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  • LUCIAND


    1 of 3 people found this review helpful
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    Very Good! Easy to make! - 8/1/08

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  • REVOTS

    Incredible!
    1 of 3 people found this review helpful
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    This is so good and so good for you. Thanks. - 4/7/08

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  • READINGGAL

    Incredible!
    1 of 2 people found this review helpful
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    Easy to make and delicious! I love granola. I'll have to watch myself to only have 1 serving ... LOL - 4/9/07

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  • EEVEE1

    Very Good
    1 of 2 people found this review helpful
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    easy to make and keep around for a quick snack - 3/24/07

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  • DEMARCOH

    Very Good
    1 of 2 people found this review helpful
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    Isss to die for! With soy milk and blueberries! Yumo! Don't try and use low sugar syrup or splenda! Won't work! - 3/18/07

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  • REBCHE


    1 of 5 people found this review helpful
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    I didn't like this at all, I ended up throwing it in the garbage, no one in my house would eat it. - 3/17/07

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  • LAZRIA

    Good
    1 of 4 people found this review helpful
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    This sounds like a great hiking snack. - 3/14/07

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  • TODDSGIRLPATTI

    Very Good
    1 of 3 people found this review helpful
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    Love it with Yogurt! - 3/14/07

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  • CAMMIELOUIE

    Incredible!
    1 of 2 people found this review helpful
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    I loved this granola! It is perfect with yogurt (my favorite way to eat granola)! Quick to make and yummy to eat! - 3/13/07

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  • TAUALPHA98


    1 of 2 people found this review helpful
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    pretty good, great after workout snack - 3/13/07

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  • YVONNECP

    Incredible!
    1 of 2 people found this review helpful
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    I always make sure I have a batch made up so I can indulge in this yummy breakfast any time I want. - 3/2/07

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  • SWEETNEEY


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    How do you spread on a cookie sheet and then stir occasionally. then after it's baked stir in dried fruit. - 12/30/12

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  • ZIPPERGIRL_

    Very Good
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    i prefer celtic sea salt, so you get a crunchy bite of ocean goodness and minerals, and the salt doesn't permeate the entire mix. i also use a little local honey instead of maple syrup, no juice, and a pkg of two of truvia. mixed dried berries from the big box store are perfect for this. - 8/22/12

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  • AZSKIES

    Very Good
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    Great recipe - very versatile. I added whey protein natural flavor just for some added protein. - 6/22/12

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  • GLOMIKE


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    This is good with yogurt it will also be good for a snack nice flavor. It's a bit dryer than the recipes with oil but still quite delicious. - 6/7/12

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  • SCOTTAGOULD

    Very Good
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    Make sure, though, that your pumpkin seeds are not roasted. This makes the granola a bit more salty than needed. - 5/22/12

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  • HOPEWELLNESS


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    This is a great basic recipe. All the complaints about the calories here... do you realize how many more calories you get (along with added chemicals) when you buy granola? !/2 cup serving is actually all you should be having... just add some fresh berries on top and good to go! - 5/17/12

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  • 1234MOM

    Very Good
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    I'd like the calories per Tbsp on this one as I put two over my 1/4 cup oatmeal for a tastier cereal treat with yogurt. - 3/26/12

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  • GRAMPIAN


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    Very tasty. - 1/8/12

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  • PATRICIAANN46

    Incredible!
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    Delicious........ - 1/5/12

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  • IAMDESSIE

    Incredible!
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    this is very good and tasty - 1/5/12

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  • PUDGYNOMORE

    Incredible!
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    Thank you for this, I've been using it for years. - 12/5/11

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  • NEEDLESSW8


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    I like it, and it seems healthy too. - 11/6/11

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  • NGLOWEY

    Incredible!
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    WOW THIS IS GOOD GRANOLA. I USED DRIED APPLES AND APRICOTS. - 11/4/11

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  • CAROLEE1945

    Incredible!
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    This is absolutely delicious, but lets face, it is is high in calories, and it makes the math complicated. A serving is 5/8 cup, and spark tells you to have 1/3 a serving!!! That ends up a teaspoon of granola practically!!! - 10/22/11

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  • RASSTASS

    Good
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    nice - 9/12/11

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  • RUBYGN

    Very Good
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    Really good with dried cranberries! - 9/12/11

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  • LILYBLITTLE

    Very Good
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    I think this will be great in the winter! - 9/11/11

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