Wednesday, July 31, 2013

Homemade Muesli

In a recent article for Today’s Dietitian, we shared our thoughts about cereal.

"For many consumers, the cereal aisle is perhaps one of the most confusing sections in the supermarket. There are numerous varieties from which to choose and a myriad of marketing claims printed on the boxes touting cereals’ abundant whole grain and fiber content."

One of the best ways you can avoid confusion in the cereal aisle is to make your own granola or muesli. Homemade cereals are cost-effective and contain less added sugar, fat, and sodium than commercially packaged varieties.

And while “muesli” may sound like fancy name, it’s actual quite simple. By definition, muesli is simply "a mixture of cereals (esp. rolled oats), dried fruit, and nuts, typically eaten with milk at breakfast."

For the complete article featured in Today’s Dietitian, click here.

Muesli Recipe

Adding dried fruit, nuts, and spices to your own whole grain cereal is an easy way to add fiber to a morning meal. You can easily prepare a large batch of dried muesli ahead of time and always have a hot, nutritious breakfast at the ready.

Photo by Slick at Wikimedia Commons

Serves 8

2 cups old fashioned rolled oats
1/2 cup red currants
1/2 cup golden raisins
1/2 cup unsweetened flaked coconut
1/4 cup almonds, slivered
1/4 cup walnuts, chopped
1 teaspoon cinnamon

1. In a medium bowl, combine oats, currants, raisins, coconut, almonds, walnuts, and cinnamon.

2. Stir ingredients until they’re well mixed. Store muesli in an airtight container. (It can be stored for several months.)

Microwave Instructions
Combine 1/2 cup muesli with 1 cup water and add a dash of vanilla, if desired. Microwave on high for three minutes. Top with one 1/2 tsp ground flaxseed.

Stovetop Instructions
Bring 1 cup water to boil for each serving of muesli. Stir in muesli. Simmer three to five minutes over medium heat, stirring occasionally. Add vanilla, if desired and 1/2 tsp ground flaxseed per serving.

Nutrient Analysis per 1/2-cup serving of dry cereal 
Calories: 229; Total fat: 10 g; Sat fat: 3 g; Trans fat: 0 g; Cholesterol: 0 mg; Sodium: 0 mg; Carbohydrates: 33 g; Fiber: 7 g; Sugar: 12 g; Protein: 6 g

This recipe was developed by McKenzie for the December 2012 issue of Today’s Dietitian for the article, Fiber Facts About Cereal.

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