Recipe – sugar/nuts/preservative-free Muesli
Following up on the IQS experience, here’s an idea for some great-tasting muesli. In addition to not eating sugar (added fructose) I have a mild nut allergy and am allergic to some preservatives. Finding a commercial muesli without all three of these is virtually impossible. Fortunately making your own muesli is quick and super easy! I don’t have a particular recipe, just a few ingredients that I like to throw together:
Oats – This food is low in Saturated Fat, and very low in Cholesterol and Sodium. It is also a good source of Dietary Fiber, Thiamin, Magnesium and Phosphorus, and a very good source of Manganese.
Sunflower Seeds – a good source of Thiamin, Vitamin B6, Magnesium, Phosphorus, Copper, Manganese and Selenium, and a very good source of Vitamin E (Alpha Tocopherol).
Brown Linseeds (Flaxseed) and Linseed Meal – a good source of Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Thiamin and Manganese.
Sesame Seeds – a good source of Calcium, Iron, Magnesium and Phosphorus, and a very good source of Copper and Manganese
Pepitas -a good source of Protein, Vitamin K, Iron and Copper, and a very good source of Magnesium, Phosphorus and Manganese.
Shredded Coconut – This food is very low in Cholesterol and Sodium. It is also a very good source of Manganese. **Most brands will have sulphates (202) added – check the label.
Pour your ingredients into a large cereal container and give it a good shake. Enjoy your muesli!
For added fibre, you can add things like psyllium husk or slippery elm bark powder. To make a toasted muesli you can spread this muesli mix on a baking tray. Gently heat some olive oil (or coconut oil) and rice malt syrup over a medium stove until combined, then pour over the muesli. Stir with a wooden spoon to ensure it is spread evenly. Toast in a medium oven until golden brown, stirring every 5-10 minutes.
This is a great, low GI start to the day, and the variations are endless. If you make your own muesli I’d love to hear about it, I’m always looking for something new to try!
**The nutritional data above is from Self Nutrition Data: http://nutritiondata.self.com/