Breakfast · Uncategorized

Crunchy Muesli

I really love breakfast, it is my absolute favorite meal of the day. I go to sleep at night thinking about what I’m going to have for breakfast the next day, and totally looking forward to it. One of my favorite things to have is granola or muesli with greek yoghurt. The only problem is, that most of the store-bought ones have lots of added sugar, preservatives or even heaps of salt. I have scoured the shelves and been unable to find any that I want to eat. So, I made my own. It’s super simple to make and there aren’t any hard to find ingredients.

I’ll give you a little run down on why I have chosen some of the ingredients:

Oats

The main ingredient that I use is traditional rolled oats because they are a great source of carbs, a fiber called Beta-glucan, they contain protein and a small amount is super filling. Beta-glucan is known for boosting your immune system and lowering cholesterol.

Dried Cranberries

Dried cranberries and sultanas can help you reach your recommended number of fruit serves for the day (which is 2). Dried cranberries are low in fat, are a good source of fiber and have small amounts of vitamin E, vitamin C, iron and potassium. The antioxidants in cranberries aren’t damaged during the drying process, so even though there are only small amounts, they are still there. Dried fruit can be very high in sugar though, so I would recommend looking for unsweetened and not add too much to the muesli.

Buckwheat

Buckwheat is not a form of wheat, it is in-fact a gluten free seed that is high in protein and fiber, making it perfect to eat at breakfast time. Buckwheat is full of antioxidants, minerals and amino acids, with the unique amino acid composition being linked to lowered cholesterol levels and improving the health of the heart. It is also for relieving constipation.

Coconut oil

Coconut oil is such an amazing product as it is so versatile and has so many health benefits. The main reason for this is the type of saturated fat that it contains, it’s called medium chain triglycerides or MCT for short. This means that it is metabolized differently to the types of saturated fats found in many other foods. These MCTs move directly from the digestive tract into the liver where they can be used as an energy source or turned into ketones, which are known for their therapeutic effects on certain brain disorders (eg. Epilepsy).

Pecan nuts

Pecan nuts are known to have cholesterol lowering properties, as well as being high in phytochemical chemical substances that are thought to antioxidant activity. Pecans are anti-carcinogenic, meaning that they have properties than are believed to protect against cancer, and they are high in minerals such as manganese, potassium, calcium, iron, magnesium, zinc and selenium.

 So, with all of that goodness going into this muesli, I don’t know why you wouldn’t want to give it a try. You can always add different ingredients and change it up for a bit of variety, make it fruit free or nut free. I would recommend using the rice malt syrup though, as it is low fructose and has a super mild flavor. Here is my recipe:

Crunchy Muesli (serves 10)

2 cup uncooked rolled oats

1 cup puffed rice

0.50 cup dried cranberries

0.25 cup sultanas

0.50 cup raw buckwheat

0.25 cup pecan nuts (any nuts you like will be fine)

1 cup unsweetened shredded coconut

0.25 cup rice malt syrup

4 Tbsp. coconut oil (can use less if you like, but it helps it brown and go crunchy)

Cinnamon (no measurement), depends on how much you like it

0.5 Tbsp. of vanilla powder

Pre-heat the oven to 180 degrees Celsius. Add all of the dry ingredients into a large bowl and give it a really good mix. Then add all of the wet ingredients (make sure the coconut oil is liquid), then stir it through really well. Once it all looks evenly combined, put it in a deep, lined baking dish and cook it in the oven to get crunchy and brown.

IMG_0237

The cooking time really varies depending on how brown you like it to be, I like it really browned and crunchy. Sometimes it can take up to around 40 minutes, but make sure you are keeping a close eye on it and mixing it around regularly so it cooks evenly. It will burn really quickly once it starts browning.

IMG_0241

Once it is done to your liking, put it in a spot to cool down. If you want it to be more like granola, make sure you press it down into the tray and then don’t touch it until it’s cooled. Once it is completely cooled you will be able to break it up into clusters. I would recommend storing it in portion sizes because it is so moorish that I find it near impossible to not eat the whole lot, even before it’s cooled down. Portioning it will help to stop devouring it all in one day.

IMG_0243

 

Macro Breakdown

Whole Recipe:

Protein – 49g

Fat – 193.1g

Carbs – 368.6g

Energy – 14523 Kj/ 2659 Cals

 

Tips/Notes:

  • Divide the muesli into portion sizes, in small zip lock bags. Once you know how many serves you are going to get from your batch of muesli, you can divide the macro totals by the number of servings, this will give you the macro count for each serving.

 

Enjoy!

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