Muesli Recipe: A Healthy and Delicious Breakfast Idea

Muesli Recipe: Delicious, wholesome, nutritious and quick breakfast based on grains, nuts, seeds and fruits. Spend 10 minutes to make a big jar and use it whenever you need! The recipe is adjustable to any dietary need. Raw, gluten-free, dairy-free, whole grain, vegan.

 
I’ve been eating muesli for breakfast for such a long time, but only now it occurred to me that I haven’t posted a muesli recipe on my blog yet! It’s such a wholesome, nutritious and quick breakfast that your family will love for its simplicity and great taste.

When I started living with my husband, we would buy packaged muesli, but then I realized that it’s much healthier and cheaper to make it by myself. It just takes 10 minutes to assemble a 1 liter (1 liquid quart) jar enough for 22 portions!

This is the quickest breakfast ever created. I recommend it to everyone who is seeking for new healthy and nutrient-dense breakfast options, which takes zero time.

So, what is muesli?

Muesli (also referred to as “Müsli” or “Müesli”) is a raw-cereal-based mixture developed by Swiss physician Maximilian Bircher-Benner as a nutritious breakfast for his patients in the early 20th century.

Muesli can contain various ingredients, with uncooked rolled oats, various grains, nuts, seeds and dried fruits being the most common. It can be mixed with any type of milk or yogurt.

What is the difference between muesli and granola?

In fact muesli and granola share a lot of similarities. Both contain grains, nuts, seeds and fruits, both are served with either milk or yogurt and both are delicious. There are some differences though.

First, muesli lacks unnecessary calories from fats and sugar syrups, that are used as binding agents in granola.

Second, muesli is a raw cereal mixture, while granola is baked (and might contain cholesterol and trans-fats!).

Third, muesli is a more healthy option than granola (especially ready-made!) and here is why.

• Muesli has a very high nutritional value making it an ideally balanced breakfast;
• Oats and wheat are both great sources of dietary fiber, preventing digestion problems and restraining high cholesterol level;
• Muesli helps you to lose weight thanks to dietary fiber, which absorbs water and occupies more space in the stomach to make you feel full for a longer period, preventing you from unhealthy snacking;
• Muesli is a good source of B-complex vitamins, which help to speed metabolism and control weight;
• It has a high food energy level which helps you to feel revitalized in the morning;
• Muesli contains antioxidants, protecting your body from harmful molecules (e.g. cancer);
• Adding nuts provide you with omega-3 fatty acids and protein making your skin glow;
• The Johns Hopkins Bloomberg School of Public Health (claims that breakfast is the most important meal of the day, and a combination of cereal grains, fruits, seeds and nuts is the most nutrient rich choice to start your day. (Btw, I’m currently attending an online course from John Hopkins University, called “An Introduction to the U.S. Food System: Perspectives from Public Health“)
  

Why to make your own muesli mixture rather than picking one from the store?

First of all, as with all package food items, you have no control over the ingredients. Ready-made muesli might be pre-roasted, which denatures fatty acids. Moreover, some unwanted ingredients like sugar or sugar syrup might be added.

If you make your muesli at home, you can add your favorite grains, seeds, nuts and fruits, which gives you endless possibilities! Equally important, you can adjust your homemade muesli recipe to your dietary needs (gluten-free, vegan, nut-free, sugar-free, etc).

What is the basic muesli recipe?

My muesli recipe is very flexible and I make it differently every time, according to what I’m up to. Select a combination of the following ingredients, taking 2-3 kinds of each: cereals, seeds, nuts and fruits and one kind of milk and sweetener. Here are all the different options you can use:

Cereals, Grains and Groats:

• Whole grain rye/flakes;
• Whole grain barley/flakes;
• Whole grain wheat berries/flakes;
• Whole grain spelt/flakes;
• Wheat germ;
• Bulgur

Gluten free grains:

• Rolled oats;
• Still cut oats;
• Oat groats;
• Whole grain oat flakes;
• Amaranth;
• Buckwheat (untoasted);
• Quinoa;
• Millet;
• Sorghum
• Teff

Please note that some whole grains and groats like rye, barley, wheat berries, spelt, bulgur, oat groats, sorghum and teff require soaking.

Next ingredient group is seeds. Pick any combination of the following seeds:

• Pumpkin seeds;
• Sunflower seeds;
• Flax seeds;
• Hemp seeds;
• Chia seeds;
• Sesame seeds;
• Poppy seeds;
• Pomegranate seeds.

Add your favorite nuts from this list:

• Walnuts;
• Almonds;
• Pecans;
• Brazil nuts;
• Macadamia;
• Pistachios;
• Cashews;
• Peanuts;
• Hazelnuts;
• Pine nuts;
• Coconut flakes.

Dried fruits and berries:

• Banana chips;
• Mango;
• Prunes;
• Goji berries;
• Pears;
• Apple chips;
• Figs;
• Dates;
• Raisins;
• Currants;
• Peaches;
• Apricots;
• Cherries;
• Papaya;
• Cranberries;
• Blueberries;
• Raspberries;
• Blackberries;
• Strawberries;
• Ground cherries;
• Sea buckthorn.

Fresh fruits and berries (pretty much any seasonal (or frozen) fruits or berries you have on hand):

• Apples;
• Pears;
• Persimmons;
• Bananas;
• Blueberries;
• Mango;
• Grapes;
• Pineapple;
• Kiwi;
• Plums;
• Peaches;
• Strawberries;
• Melon;
• Cherries, etc.

Milk and milk-like products:

• Cow milk;
• Greek yogurt
• Kefir.

Vegan milk options:

• Soy drink;
• Oat milk;
• Almond milk;
• Walnut milk;
• Rice milk;
• Hemp milk;
• Flax milk;
• Cashew milk;
• Macadamia nut milk;
• Hazelnut milk;
• Coconut milk;
• Vegan yogurt.

And the last (and optional) group of ingredients is sweeteners and spices:

• Organic honey (non-vegan);
• Agave syrup;
• Maple syrup;
• Demerara sugar;
• Coconut sugar;
• Stevia;
• Dark chocolate;
• Cocoa powder;
• Cinnamon;
• Vanilla.

Here are images of some of these ingredients grouped by type:

I have 3 examples for you to give you an idea of how to combine the ingredients (these pictures are clickable as well). But remember, you are not limited in your choices! Options are countless:

How To Make Muesli

My recent favorite is almond Goji berry muesli mix with hemp seeds and fresh berries. To make the muesli mix, combine rolled oats, peeled almonds, Goji berries and hemp seeds in a large mixing bowl. Transfer to a jar. Serve 3-5 tablespoons of muesli mix with Greek yogurt, maple syrup and fresh blueberries and raspberries. Feel free to tweak the recipe to your liking. Let me know what is your favorite combo in comments below!

5 from 1 vote

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Muesli Recipe: A Healthy and Delicious Breakfast Idea

Muesli Recipe: Delicious, wholesome, nutritious and quick breakfast based on grains, nuts, seeds and fruits. Spend 10 minutes to make a big jar and use it whenever you need! The recipe is adjustable to any dietary need. Raw, gluten-free, dairy-free, whole grain, vegan.

Course Breakfast

Cuisine European

Prep Time 10 minutes

Total Time 10 minutes

Servings 45 grams or 1/2 cup per serving

Author Elena Szeliga

Ingredients

• 400 grams cereals grains and/or groats (see the table above), 4-5 cups
• 100 grams any seeds 1 cup
• 200 grams any nuts 2 cups
• 150 grams any dried fruits 1 1/2 cups
• 1 fresh fruit per portion to serve
• 240 ml milk or substitutes per portion 1 cup
• 1-2 teaspoons any sweetener per portion
• cinnamon / vanilla / cocoa powder optional

Instructions

1. Cut larger dried fruits into smaller pieces. Combine all the dry ingredients in a large jar and shake well. You'll need about 45 grams (1/2 cup) per serving. Serve with fresh fruits, milk (or substitutes) and sweeteners (see the table above). You can soak your muesli in milk and leave it overnight, to soften and infuse the flavor. Enjoy!

P.P.S. To give you a few more healthy breakfast ideas, here is one of the most popular breakfast recipes on my blog: 12 Seasonal Oatmeal Ideas: Sweet & Savory.

Love,

Elena

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