Muesli is a wonderful weekday breakfast that can ensure you stay full until lunch. It’s packed with whole grains, fiber, protein, and antioxidants so it’s a perfectly nutritious meal to jumpstart your day.
Muesli usually consists of rolled oats, nuts, seeds, and dried fruit. It can be served dry, with milk or greek yogurt, over-night style, or really any way you want it. Since it’s not baked, there’s no need to add sugar or oil to bind the ingredients together. This isn’t to say you can’t toast your nuts and seeds before adding them to your muesli though. Sprinkling spices such as cinnamon, nutmeg, or cloves over the nuts or seeds before baking them will take your muesli to the next tasty level.
How to make your own muesli?
There is a standard “formula” when making your own muesli:
4 cups grains +
1 1/2 cups nuts/seeds +
1/2 cup dried fruit
And that’s it! There are so many ways you can experiment by mixing different grains, seeds, and fruit!
Play around with spices and different combinations. Below are some ideas for ingredients you can use to make your own. Simply add the ingredients to a storing container, shake it around so to mix it all, then store in a cool, dry place.
Rolled oats, wheat bran, whole rye, whole barley, sorghum flakes, quinoa flakes, millet puffs, millet flakes.
Make sure to opt for the least processed options and ensure they don’t have added sugar.
Gluten-free rolled oats (not instant or steel) are a great option for those with gluten intolerance.
Did you know:
½ cup of dry oats contains 20% of the recommended daily intake of zinc, iron, and copper, and 40% of vitamin B1!
Sliced almonds, walnuts, cashews, pecans, pistachios, hazelnuts, sunflower seeds, pepitas, chia seeds, poppy seeds, sesame seeds, unsweetened coconut flakes.
Did you know:
One serving (a small handful) of almonds contains 6 grams of protein and 20% of your daily intake of magnesium.
1 oz of hazelnuts has as much as 35% recommended daily intake of vitamin E, an antioxidant, which helps protect your cells from oxidative stress.
Dried apricots, dried cherries, dried figs, raisins, golden raisins, currants, apple chips, bananas. Any dried fruit is going to work here.
You can also opt to top your muesli bowl with fresh fruit such as berries and bananas. Just be sure to add these to your muesli right before you eat it and not in the storing container.
When purchasing dried fruit, make sure to check the packaging for added sugar. Some can have up to 50% more sugar content than the non-sweetened ones.