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.
|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.
- Goji Berries
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.