The best homemade muesli recipes are quick and easy to prepare and provide top quality nutrition in an easily digestible form.
The mixture given here is one of the best homemade muesli recipes to be found and is a great place to start learning to make your own.
The great thing about muesli for breakfast is how quick it is to grab and go first thing in the morning.
A decent bowl of muesli takes 60 seconds to prepare and 3 minutes to eat but the nutritional value is off the charts, it may well be the healthiest meal of your day, check out the nutritional benefits below.
Hardworking wage earner, student, traveler, martial artist, coal miner, active retiree, hardcore gym rat, muesli hits the mark across the board as the most nutritionally efficient breakfast you can find anywhere oh and by the way, if you use a none dairy milk it’s a vegan meal by default!
Why is this recipe one of the best muesli recipes?
This mixture is packed with protein and is nutrient rich. It contains vitamin C, vitamin A, Iron, Calcium and Potassium.
It is also rich in fibre and has a healthy carbohydrate content to give you energy throughout the day.
The nuts provide proteins, the seeds provide micro nutrients and the mixture of barely, oats and wheat flakes give multiple sources of carbohydrate, the wheat flakes being toasted give a great texture and flavour and lift the whole mix.
The raisins and sultanas provide valuable vitamins and help to naturally sweeten the mixture.
You will notice there is no added sugar in this mixture, but you will be surprised at how sweet the muesli is naturally (for hard core sugar eaters just add a little extra fruit to the mix rather than add refined sugar).
How much should I eat?
Weight watchers gain by eating muesli because it will carry you through a busy morning without the need to “top up” along the way.
100g is a regular portion, less will do if you are not so active or wish to watch those calories, 200g is a tank full of rocket fuel, you would be ready to run a marathon or climb a mountain!
What is the best way to eat it?
In your usual breakfast bowl, just add milk, yoghurt, kefir, soya milk, almond milk, Oatley or hemp milk or even just a little water to moisten the mixture. The amount of liquid is up to you, some like it very dry and crunchy, some very wet, its a personal choice.
Here is what you will need to make this muesli mixture, one of the best muesli recipes for taste and balance, ( You will probably have to buy larger quantities than needed but all the ingredients will keep well for ages in your store cupboard ready for next time).
100 g Whole Almonds
100 g Whole Cashews
50 g Chia Seeds
50 g Crushed Flax ( Linseeds )
100 g Pumpkin Seeds
100 g Sunflower Seeds
100 g Barley Flakes
100 g Rye Flakes
100 g Toasted Wheat Flakes
100 g Jumbo Oats
100 g Dark Flame Raisins
100 g Golden Sultanas
So Why Is Muesli One Of The Best Foods You Can Eat ?
In one quick and easily prepared dish you can pack in an awesome amount of nutritional goodness that will not only get you through the morning but will contribute greatly to your physical health and well-being ( and by default your mental health too!)
Just look at the nutritional values that are found in the muesli you are about to make.
Almonds contain Phosphorus, Copper, Manganese, Magnesium, Vitamin E and B2 (as Riboflavin) as well as being high in protein and fibre and monounsaturated fats (some saturated fats also) .
Almonds are high in antioxidants which aid the body in fighting oxidative decay which is an active contributor to the degenerative effects of aging and disease.
Almonds are high in Vitamin E which are thought to help lower rates of heart disease and cancer.
Almonds contain Magnesium which assists the body in controlling blood sugar levels. Many people with type 2 diabetes are low in Magnesium. Low Magnesium levels have also been linked to high blood pressure.
Some studies have shown that almonds can effectively lower LDL cholesterol levels.
Almonds have been identified as an aid to weight loss despite being high in fat. This is due to their satiating and metabolism boosting properties.
Cashews are high in protein, low in fibre and contain Calcium, Magnesium and Potassium along with small amounts of Vitamin E, K and B6. They also contain Copper, Phosphorus, Zinc, Iron and Selenium.
Like cashews they are believed to help lower LDL cholesterol levels, reduce blood pressure and lower your risk of cardiovascular disease.
Cashews can boost your immune system by red blood cell production as a result of the Copper and Iron symbiosis.
Eye health is boosted by high levels of Zeaxanthin and Lutein ( antioxidants) which protect from degeneration in the aging process.
Chia seeds are very high in nutrients and have a low calorific value. As well as providing protein they provide manganese, calcium, magnesium and phosphorus in large amounts and they are also a great fibre provider.
Chia seeds are a great source of antioxidants and are high in fibre, they are a source of omega 3 fatty acids. There is some evidence that chia seeds can reduce blood pressure which helps with hypertension and ultimately heart disease.
Sometimes known as Flax seeds they are high in omega 3 fats, fibre and protein. They have been linked to health benefits in cancer, diabetes and heart disease. They have a low carb/ high fibre ratio which helps in synthesis of blood sugar and cholesterol.
Linseeds or Flax seeds can be eaten whole or crushed. Arguably crushed is best as this makes digestion more efficient ( they can pass right through you if not chewed sufficiently!)
A must for all men as pumpkin seeds have been associated with prostate health by most health professionals.
Pumpkin seeds contain protein, omega 6 fats, vitamin k, phosphorus, manganese, magnesium, iron, zinc and copper.
They also provide fibre, potassium, vitamin B2 and folate.
Sunflower seeds contain protein, iron, magnesium, copper, zinc, pantothenic acid, folate, vitamin B6, vitamin E, niacin and are a great source of fibre.
Sunflower seeds are also recognised for their heart healthy attributes and are rich in antioxidants.
Being high in fibre, barley flakes can be a major contributor to digestive health. Their packed with nutrients like Vitamin B1, chromium, magnesium, phosphorus and niacin. Barley has been associated with lowering risks of cardiovascular disease and some cancers.
High in protein, fibre, calcium and Iron as well as magnesium, phosphorus and potassium, rye flakes are a valuable addition to this recipe. They aid digestion and because of their molecular composition
(very large) have been associated with the management of diabetes.
Toasted Wheat flakes
Contain vitamins A, C, calcium, Iron as well as fibre, carbs and protein. They also contain valuable amino acids.
It’s worth noting that the wheat flakes, having been toasted add a particular taste and texture to this recipe. The texture allows more air to circulate in the mix making it lighter in density. Some muesli mixes can be overly stodgy or heavy, the wheat flakes stop this from happening.
Rolled oats are well known for helping actively reduce negative cholesterol levels. Jumbo oats act like the toasted wheat flakes and give bulk and texture to the recipe. They provide valuable enegy as carbohydrate to fuel you through the day.
Dark Flame Raisins
Dark Flame raisins are one of the sweetest raisins available,
they add natural sweetness and are full of energy,
fibre vitamins and minerals.
Add to the natural sweetness and provide vitamin C,
fibre and minerals and are packed with antioxidants.
Best Homemade Meusli Mix
- Large storage container with good tight fitting lid
- 100 Grams Whole Almonds
- 100 Grams Whole cashew Nuts
- 50 Grams Chia seeds
- 50 Grams Crushed Flax seed
- 100 Grams Pumpkin Seeds
- 100 Grams Sunflower seeds
- 100 Grams Barely Flakes
- 100 Grams Rye Flakes
- 100 Grams Jumbo Oats
- 50 Grams Toasted Wheatflakes
- 100 Grams Dark Flame Raisins
- 100 Grams Golden Sultanas
- Weigh out the ingredients and as you go along put then into a large mixing container.
- Stir around for a bit to give an even mix
- Put in your storage jar ready for use, that's it!
The best muesli recipes are always a fine balance of protein, carbs and nutrient value presented with taste value and all important texture.