Image courtesy of: Libby Nathan
Muesli is a German word that means an oat-based cereal. It has many variations, but most people agree that the muesli we know of, which consists of rolled oats and other dry ingredients like nuts, seeds and dried fruits, originated in Switzerland. It has been around since the mid-1800s when Swiss dietician Dr Maximilian Oskar Bircher-Benner developed an easy to digest breakfast for his patients at a sanatorium in Zurich where they would eat raw vegetables and fruits dipped in fruit juice for lunch and dinner.
In many variations, this dish also includes almonds, apple juice concentrate, brown sugar, butter, cinnamon powder, dried cranberries (or raisins), low-fat milk (or a plant-based substitute such as almond milk) honey or maple syrup, which is optional. This recipe can be eaten cold or hot with fruit juices such as orange juice and grapefruit.
Muesli is usually made into a smooth paste so that it can be eaten with a spoon. Because it is made up of many different types of foods, muesli offers the body many benefits in the form of vitamins, minerals and fibre, which all have various health benefits. Not only is muesli high in essential nutrients but its low sugar content means that people who are looking to manage their blood sugar levels will benefit from this dish.
Muesli is an easy way for people to start getting into good healthy eating habits because the dish tastes great. It may also help prevent or even fight common ailments such as heart disease, cancer, stroke, diabetes, obesity and osteoporosis, by supplying the body with antioxidants that may prevent cellular damage which could lead to these diseases.
Benefits of muesli
This grain-free and nutrient-packed muesli puts commercial sugary cereals to shame! Where to begin with the nutritional benefits…? Almonds deliver protein, fibre and good fats.
Despite having "wheat" in its name, buckwheat is in fact a fruit seed related to rhubarb. It is a rich source of magnesium as well as the bioflavonoid rutin that strengthens capillaries and is used therapeutically in conditions associated with capillary fragility, such as varicose veins. "Activated" buckwheat has been soaked and dehydrated. Soaking neutralises naturally occurring chemicals in some foods that act as nutrient blockers (by hindering their absorption).
Linseeds and Chia seeds are high in protein, fibre and essential omega-3 fatty acid. Cacao nibs (cacao bean chopped up) are one of the most potent antioxidants found in nature, and boast high levels of magnesium, iron, chromium and zinc. Interestingly, it contains chemicals known as phenylethylamines (PEAs), which we produce when we fall in love. PEAs also play a role in increasing mental alertness and focus. Cacao also contains the amino acid tryptophan essential for the making of serotonin, our happy hormone. Pumpkin seeds boast an impressive nutritional profile, with highlights including zinc, magnesium and B complex vitamins. Goji berries promote longevity and vitality through an abundance of antioxidants and a nutrient-dense profile. Cinnamon helps to balance blood sugar levels by slowing down gastric emptying, leaving us feeling fuller for longer. Wow!!
Source: Bob's Red Mill
Including a bowl of muesli in your daily diet also provides the following benefits:
- Increased energy levels because of the natural sugars found in dried fruits
- Improved digestion due to rolled oats pulling out toxins from your intestinal tract
- Improved heart health as it lowers blood pressure thanks to its low sodium and fat content and high levels of fibre
- Reduced risk of certain diseases because of the antioxidants present in almonds and cranberries
- Healthy fats found in nuts reduce hunger cravings throughout the day by keeping you fuller for longer periods
Muesli can be eaten as an appetiser or dessert, or even as a healthy breakfast. It can be served cold or hot with fruit juice or fresh fruits on the side.
Healthy muesli recipe
While supermarkets sell a variety of muesli mixes, making your own homemade muesli recipe is a healthier option. Not only will it be extremely filling and satisfying, but it can also have a lower sugar content, which is key to healthy breakfast cereals. A three-step muesli recipe using healthy ingredients is shown below.
Serving Suggestions
Serve ½ cup muesli on 3 tablespoons (100g) of natural yoghurt and top with 1/2 cup (75g) mixed berries. Defrosting frozen berries overnight is convenient and also yields a beautiful 'berry juice' which works well to moisten the muesli. Check out our other healthy recipes that you can combine with your muesli diet.
Ingredients
Makes ~1kg
- 1½ cups (225g) raw almonds
- 2 cups (330g) activated buckwheat
- ¼ cup (30g) mixed black and white sesame seeds
- ¼ cup (40g) linseeds/flaxseeds
- ¼ cup (45g) Chia seeds
- ½ cup (70g) cacao nibs
- ½ cup (80g) pumpkin seeds
- 1 cup (100g) dried white mulberries
- 1/2 cup (70g) Goji berries
- 1 cup (50g) chipped/flaked coconut
- 1 teaspoon ground cinnamon
Instructions
- Place the almonds in a food processor and pulse for a few seconds (just to coarsely chop). Alternatively, chop the almonds using a knife. Place into a mixing bowl.
- Add the remaining ingredients into the bowl. Mix to combine well and transfer to an airtight glass jar.
- Serve and enjoy!
