Muesli is really good way to start the morning and there are so many ways to make it. You can add your favorite whole grains, fresh or dried berries or fruits and all kinds of nuts and seeds. I suggest using organic produce as much as possible. I use oats and raw buckwheat groats, dried or fresh fruits and berries (depending on the season) and soaked nuts and seeds.
I use mostly raisins, hemp and/or flax seeds, hazelnuts and/or almonds, always add coconut flakes and eat my muesli with coconut milk and sometimes with yoghurt. If you like roasted muesli, you can use honey or maple syrup to keep it healthy.
Eating muesli may help lower your cholesterol and prevent certain chronic diseases, such as heart disease and cancer. This goes for homemade organic raw muesli. Store-bought muesli contains loads of fats and sugars and other additives. The oats are commonly toasted with a some kind of oil and sweetener, giving the cereal a crunchy texture. Each variation of granola has a slightly different nutritional value. Some may have more sugar, fat, calories or protein, depending on the ingredients.
Whole grain oats and nuts, two main ingredients in most muesli, contain dietary fiber. From just 1/3 cup of granola, you’ll get about 4 grams of fiber. Although it’s indigestible by your body, fiber helps to regulate digestion and prevent constipation. It may also help control your blood sugar and promote a feeling of fullness after eating, allowing you to cut calories with less hunger. Soluble fiber found in oats is particularly helpful for lowering bad cholesterol levels. The soluble fiber binds to bile acids, which contain cholesterol, in your digestive tract and removes them from your body.
Muesli is a good source of healthy fats, which come from the nuts, seeds and oils it contains. A serving of granola gives you about 4 grams of monounsaturated fatty acids and about 4 grams of polyunsaturated fatty acids. These two forms of fat may help lower cholesterol and blood pressure, and reduce inflammation. Among other things, these effects can help to prevent or manage heart disease, diabetes, cancer and inflammatory conditions. Omega-3 fatty acids, a type of polyunsaturated fatty acid, in muesli are essential for proper brain function.
Whole grain foods, such as homemade muesli, generally contain more vitamins and minerals per serving than refined cereals. Vitamin E, thiamine and folate are all found in significant amounts in muesli. The oils, nuts and seeds in granola provide vitamin E, which acts as an antioxidant in your body to protect from damaging free-radical compounds. It also plays a part in maintaining the health of your heart, skin and nervous system. Thiamine and folate are B vitamins that aid in energy metabolism, nerve function, cell growth and the prevention of certain neural tube birth defects.
A good source of minerals
Muesli contains almost every mineral essential to your health. Magnesium, phosphorus, zinc, copper, manganese and selenium are present in the highest percent of your daily needs. Magnesium plays a part in more than 300 enzyme reactions in your body, including energy production, calcium use and maintenance of healthy bones. Phosphorus aids in acid-base balance in your body and production of some proteins. Selenium, zinc, copper and manganese, although needed in only small amounts by your body, are essential for the formation of connective tissues, red blood cells and bones. They also help to maintain healthy immune, nervous and cardiovascular system function; aid in regulating the thyroid; and contribute to proper healing.
Toasted muesli an easy-to-make and delicious breakfast recipe. The best thing is that it can be made in large batches and stored for up to a month in an airtight container. The muesli is made of rolled oats and raw buckwheat combined with a mixture of nuts, seeds, shredded coconut and maple syrup. The ingredients are toasted in the oven for about 10 minutes. Once the mixture has cooled you can add some dried fruit like chopped apricots or dried cranberries. It’s important to keep an eye on the toasting muesli to make sure it doesn’t burn and stir it every couple of minutes to ensure it cooks evenly. I usually eat raw muesli, but sometimes the roasted version is a good change. And you can play around with the ingredients, add, replace or skip something to fit your current needs and supplies. You can eat your muesly with smoothie bowls or with plant milk or yoghurt.
- 3 cups rolled oats
- 1 cup buckwheat
- 1 1/2 cups coconut flakes
- 1/2 cup raisins
- 1 cup hazelnuts
- 1/2 cup sunflower seeds
- 1/2 tsp himalayan pink salt
- 1/4 cup coconut sugar
- 1/3 cup maple syrup or molasses
- 1 tsp. vanilla extract
- 1/2 cup cocoa powder (organic, fair-trade if possible)
- Preheat oven to 175°c.
- In a large bowl combine oats, buckwheat, coconut flakes, raisins, sunflower seeds and coconut sugar. Roughly chop nuts and add them to the mix.
- In a small saucepan over low-medium heat, melt honey or maple syrup, vanilla, salt and cocoa powder. Whisk to combine until smooth.
- Pour liquid ingredients over dry and fold to coat.
- Spread mixture out in an even layer on a lined baking sheet and press firmly with the back of a spatula to ensure that the mixture is compact. Bake for 10 minutes. Remove from oven, flip granola in large chunks, and place back in oven to bake for another 10 minutes, stirring every 3-4 minutes until toasted and fragrant. The dark colour of the granola makes it hard to tell if it is cooked or not, so go by smell. Another good way to test it is by tasting a hazelnut, which takes the longest to cook – it should taste nutty and pleasantly roasted.