Healthy start - muesli


In honour of National Breakfast Week, which starts today and celebrates UK breakfast produce including cereals such as oats, this blog post looks at some of the ways you can enjoy muesli.

Breakfast is the most important meal of the day. Breakfast kickstarts your metabolism after the overnight 'fast' and makes you less likely to crave sugary snacks mid-morning.  People who skip breakfast are more likely to be irritable, tired and eat more overall than people who eat breakfast.

A good breakfast provides many essential nutrients that you may not be able to compensate for later in the day. 

Homemade muesli is better than commercial ones, many of which contain sugar in some form. Muesli originated in 1900 when Bircher Benner, a Swiss physician developed this nourishing breakfast for his hospital patients.  He believed that the raw fruits were nutritionally better for his patients.  He would soak oats in apple juice overnight then add grated apple in milk, nuts, fruit and yogurt.

There are many variations of muesli.  Basically a muesli is made up of oats and other grains, nuts and/or seeds, fresh or dried fruits, milk /alternatives to milk/yogurt/alternatives to yogurt. To save time in the morning, you can mix your dry ingredients and keep them in a food container ready to mix with milk or alternative milks, add fresh fruit etc.

Here are some suggestions as to what you might include in your muesli:-

  • Grains - oats, oat bran, quinoa flakes, rye flakes, barley flakes, rice flakes etc
  • Fruit and dried fruit - apple slices or grated apple, pear slices, strawberries, raspberries, banana slices, blueberries, dried or fresh figs, cranberries, raisons, sultanas, dates.
  • Nuts and seeds - walnuts, chopped almonds, pumpkin seeds, sunflower seeds, ground flaxseed, toasted coconut shavings
  • Miscellaneous - cacao nibs.
  • Serve with - almond milk, oat milk, rice milk, soya milk (read the label, some of these have added sugar), coconut yogurt, soya yogurt etc

The recipe below is for the muesli that I made this morning. 

Serves 1
You will need
40g oats
1 tbsp pumpkin seeds
1 tbsp chopped walnuts
1-2 dried figs
2 tbsp blueberries
toasted coconut shavings
Unsweetened soya milk to serve.

The figs and blueberries provide sweetness but you can use soya milk sweetened with apple juice.  This breakfast provdes slow release carbs to keep you satisfied until lunch, protein, 'good' fats such as omega 3, B vitamins and vitamin C as well as fibre. Oats also help lower cholesterol. 




Enjoy and be healthy.
Janet x


Recipe Copyright © 2016 40plusandalliswell

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