Breakfast Archives | Naturopath Brisbane

Muesli is a great breakfast food, but most store bought varieties are high in sugar, preservatives and even artificial flavours and colorings. Making your own is easy, and you can change it day to day or week to week. Either have the ingredients seperate and make it on the spot or mix up a batch for a quick and delicious breakfast.

Step 1: The muesli base

Use some of the following as a base. As a rule, oats are great (unless gluten intolerant) and if you are gluten intolerant use only the grains marked GF.

Rolled Oats (GF)	Puffed Amaranth (GF)	Puffed Brown Rice
Rice Flakes (GF)	Natural Corn Flakes (GF)	Puffed Spelt
Puffed Kamut	Puffed Buckwheat	Puffed Millet (GF)
Quinoa Flakes (GF)

Step 2: Add some nuts and seeds

Adding nuts and seeds gives your muesli protein. You can also add LSAP to your muesli to give more it protein and beneficial fats.

Almonds	Walnuts	Pecan Nuts
Pepitas	Cashews	Sunflower Seeds
Hazelnuts	Macadamia Nuts	Sesame Seeds
Brazil Nuts	Poppy Seeds	Chia Seeds

Step 3: Add some fruit

Fresh fruit is best as dried fruit is quite concentrated in sugar. If you do have dried fruit, remember to have only as much as you would fresh (i.e. if you would eat 3 apricots at once then eat only 3 dried ones). Berries are particuarly beneficial, with frozen ones fine to use.

Fresh

Blueberries
Strawberries
Blackberries
Kiwifruit
Banana
Figs

Dried

Goji Berries
Apricots
Sultanas
Figs
Dates
Cranberries
Coconut

Stewed Fruit

Apples
Pears
Rhubarb

Step 4: Milk or yoghurt

You can either have your muesli with milk or yoghurt, or even both. Rice, oat or almond milk is best, but if you are having dairy milk make sure it is full fat and either A2 milk or certified organic milk.

You can make a bircher muesli by soaking your muesli overnight in apple juice or yoghurt, you can even add grated apple, grated pear or berries to the mix.

Use some raw unfiltered honey to sweeten if you like. Powdered ginger and cinnamon are also a great addition to your muesli.

This muesli is delicious and healthy, being free of sugar, additives and preservatives.

Ingredients:

2 cups rolled oats
2 cups puffed millet
2 cups puffed amaranth
1/2 cup apple juice concentrate
1/4 cup macadamia oil, or coconut oil
11/2 tbsp ground cinnamon
1/2 cup sunflower seeds
1/2 cup pepitas
1/2 cup chopped walnuts (or other nuts)

Directions

Preheat oven to 160 degrees celcius.
In a large baking dish, mix oats, millet and amaranth.
Combine apple juice concentrate, oil and cinnamon and mix well.
Drizzle the apple juice concentrate mix over the grains. Use a spoon to mix the grains and liquid until the grain mix is evenly coated without clumps.
Place in oven and bake for 30 minutes, stirring every 10 mintues.
Remove from oven and allow to cool, stirring occasionally to prevent sticking. Add seeds and nuts.
Once completely cool transfer into an airtight glass jar.

Step 1: The muesli base

Step 2: Add some nuts and seeds

Step 3: Add some fruit

Step 4: Milk or yoghurt

Ingredients:

Directions

Enjoy!

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