Since I was asked to share it, why not share it with all my readers:
The recipe of my healthy breakfast muesli.
A gluten- and sugar free* muesli recipe that features a diversified set of grains, nuts, berries and yogurt. High on proteins, fiber and vitamins.
* (means no added sugar)
It’s a cheap and very healthy muesli that tastes delicious.
And it can easily be made vegan (just switch the yogurt with your replacement of choice almond- /cashew- /coconut- /soy- /whatever-gurt)
Note: Every “spoon” quantity (tsp, tbsp) here means a heaped spoon!
- A lot of soft oat flakes (I take around 130g, my wife thinks that’s way too much)
- 1 tbsp Ground flax seed
- 3 tsp Ground tiger nuts
- 1 tbsp popped amaranth
- 3 tsp quinoa flakes
- 1 tbsp buckwheat flakes
- handful of nuts: cashew (or walnuts, pecan)
- handful of berries (I use frozen ones): raspberries (or blueberries, blackberries)
Mix with some tablespoons of yogurt and fill with water or milk to get it all soaked.
I try to get everything organic. Even with the nuts it’s still cheaper than buying some unhealthy stuff as a breakfast or a ready made muesli mix which is probably packed with a lot of sugar and things I don’t want.
I vary with the berries and nuts (although I mostly use raspberries and cashews due to personal taste). Sometimes I also mix in chia seeds and cocoa nibs.
Update (March 2020):
Since I found a good source of freeze-dried berries I no longer use frozen ones. At least in winter these are better to digest and the mix can be prepared some days in advance.
Some information about nutrition
Oat flakes: Source of important vitamins, minerals, fiber, antioxidants, etc. The nutrients in there reward you with weight loss*, lower blood sugar levels and a reduced risk of heart disease.
* According to my wife not in the quantities I consume
Ground flax seed: Flax seed is a source of healthy fat, antioxidants, and fiber. It contains proteins, lignans, and the essential alpha-linolenic acid, also known as omega-3. The nutrients in flax seed may help lower the risk of diabetes, cancer, and heart disease.
Ground tiger nuts: Contain natural sugar, healthy fats and a lot of resistant starch. Resistant starch fosters prebiotic growth and supports a healthy immune system and digestive track.
Popped amaranth: Full of protein. Reduces blood pressure, cholesterol and helps strengthen your immune system.
Quinoa flakes: Essential vitamins, minerals and fiber. Helps to regulate the digestive system and keep your stomach fuller (should also help with losing weight like almost everything until now).
Buckwheat flakes: Good source of protein, fiber and complex carbohydrates. Boosts heart health and similar benefits to the stuff above.
Cashew nuts: High in monounsaturated and polyunsaturated fats and a good source of protein. Also contains a lot of copper. Good for heart health, reducing risk of gallstones and bone health.
Raspberries: Oh guys where should I start… If the descriptions on the top where impressive for you then fasten your seat belts for the raspberry…
Raspberries are a good source of fiber and vitamin C. And they contain many other important vitamins and minerals as well. They are also high in antioxidants which protect against cell damage and therefore may reduce your risk of certain chronic diseases and cancer. Due to their high fiber and tannin contents they positively affect your blood sugar level.
Also there were several studies that have shown a positive correlation between consuming berries (or better the flavonoids therein) and memory improvement. Thus they may also aid to slow down the decrease of cognitive abilities related to aging.
Do you like this healthy breakfast muesli?
Do you have other ideas?
What’s your favorite?