Posted by kathryn in The Micronutrients, Folate, A Balanced Diet, Breakfast and Quick recipes

As promised, here is the recipe for my home-made muesli.

Why have muesli for breakfast?

This muesli is a great way to start the day:

• the combination of grains contain potassium, magnesium, iron, fibre and protein
• the nuts and seeds add more protein, potassium and magnesium, as well as zinc, folate and Omega 3 essential fatty acids
• the dried fruit provides iron, yet more potassium and fibre, while fruits like apricots and cranberries also add in carotenoids and other antioxidants
• lecithin is good for your liver and gallbladder
• flaxseeds add Omega 3 essential fatty acids

All of that, plus it’s low GI, low in fat and tastes good.

Varying the recipe

It’s a VERY flexible recipe. Feel free to change it around as much as you want. I like variety and lots of textures, so I tend to use different grains, lots of fruit, nuts and seeds.

To save time I make up a big batch, using the quantities below. This lasts a good couple of months, stored in an airtight container.

As soon as I get up I measure out my muesli, pour over some milk and leave it to soak while I shower and dress. I then spoon over some yoghurt and fresh fruit, and eat it while reading the paper.

Home-made muesli

Serves: heaps

• 6 cups rolled grains – I often buy a five-grain porridge mix as the base
• 2 cups puffed grains – I buy a mixture of rice, sorghum and wheat
• 1.5 cups seeds – pepitas and sunflower seeds
• 1 cup nuts – I use almonds
• 1/2 cup lecithin granules – available from health food shops
• 3 cups dried fruit – I vary this around, but my latest batch includes raisins, dried apple, apricots and cranberries
• 1 cup ground flaxseeds
• 4 teaspoons (in total) spices – I use allspice, cinnamon and nutmeg

Combine all the ingredients and store in an airtight container.

07 September, 2006