Nourishing Muesli

This Nourishing Muesli recipe is called nourishing for a reason, it’s incredibly nutrient dense, full of fiber, protein, healthy fats, carbohydrates, and tastes so delicious. In the US we’re mostly familiar with granola, and think of it as a hippy’s treat or breakfast cereal. Granola isn’t the only popular one around- muesli has quickly grown in popularity here in the states and for good reason, it’s delicious! Before I even knew what muesli really was, I had already been eating it for years. Today, I’m sharing my favorite version and the signature muesli of Nutrition Stripped.

Nourishing Muesli // nutritionstripped.com

Nourishing Muesli the classic muesli recipe for Nutrition Stripped and I’m happy to introduce and share with you all the recipe I’ve been enjoying for some time now. As much as I adore my granola topped on my Stripped Green Smoothie Bowls, I also am loving this muesli on top for a change in flavor and texture, I hope you’ll love it as well. Before I share the recipe, let’s get to basics with a couple of things first.

What is muesli? Pronounced as muse-lee, is a uncooked mixture of nuts, seeds, grains, dried fruits, and spices. Muesli can be mixed with nuts milks, yogurts, fruit juices, or eaten au naturel. It’s a very popular dish in Switzerland and Germany as a light breakfast and a great source of nutrition.

Nourishing Muesli // nutritionstripped.com

So what’s the difference between granola and muesli? The exact question I asked myself when I first heard of the word muesli. Basically muesli and granola contain very similar ingredients. Granola typically involves both a oil/fat and sugar/sweetener and is baked. For example, in granola I use coconut oil + maple syrup or nut butter + coconut nectar, etc. Muesli on the other hand doesn’t contain added oils, sugars, and is eaten raw/uncooked. Both are delicious, nutrient dense, and easy to make and serve.

Nourishing Muesli // nutritionstripped.com

Serve | 

  • Crunch topping // My favorite way as a topping on my Stripped Green Smoothie Bowl
  • Cereal // pour homemade nut milk into a bowl of muesli for a simply delicious breakfast
  • Snack // pre-portion small snack size bags full of muesli for an on-the-go snack
  • Dessert // top BanaNO Cream or Simply Coconut Ice Cream with muesli for a healthy crunch
  • Yogurt // topping on yogurt or alternate layers of yogurt with muesli for a healthy parfait
  • Porridge // soak with nut milk and heat to cook and soften for a warmer version of this recipe

Muesli can be eaten in a variety of ways and dishes from sweet to savory, but you can also change the texture of muesli by choosing to soak or not. To soak or not to soak? You choose! Either way you choose to eat muesli, the nutrient benefits for both are still fantastic compared to most Standard American Diet breakfasts. Eating muesli raw, which is my personal favorite way, is great for cool dishes like topping on cold yogurt, Stripped Green Smoothie Bowls, or with homemade nut milks.

Nourishing Muesli // nutritionstripped.com   Nourishing Muesli // nutritionstripped.com   Nourishing Muesli // nutritionstripped.com   Nourishing Muesli // nutritionstripped.com

Soaking muesli may be easier to digest for some people with digestive issues or simply if you enjoy the texture of a porridge or warm cereal. Another reason why soaking may be beneficial is reducing the amount of phytic acid. Phytic acid is naturally present in whole grains, nuts and seeds, it plays a role in the way our bodies absorb minerals- i.e. it hinders it in most cases. Phytic acid chelates (which is a fancy way of saying it binds to) zinc, iron, calcium, and magnesium to some degree making the overall nutrient content of those minerals less because our bodies have a harder time absorbing and utilizing them. Phytic acid can be reduced by cooking, soaking and sprouting the grain, nut or seed. Since calcium, zinc, and iron are several “nutrients of concern” in vegetarian diets, you can see why sprouting and soaking whole grains, nuts and seeds are beneficial for these lifestyles.

Nourishing Muesli // nutritionstripped.com

Nourishing Muesli // nutritionstripped.com Nourishing Muesli // nutritionstripped.com

Nourishing Muesli
 
Prep time
Total time
 
A gluten free and vegan muesli recipe filled with nutrient dense nuts, seeds, grains, and dried fruits. GF VGN Raw
Author:
Serves: 28+
Ingredients
  • 2 cups rolled oats
  • 2 cups quinoa flakes
  • 1 cup puffed amaranth
  • 1 cup almonds, chopped
  • 1 cup pumpkin seeds
  • 1 cup walnuts, chopped
  • 1 cup golden raisins
  • 1 cup mulberries
  • ½ cup dried unsweetened coconut flakes
  • ½ cup hemp seeds
  • ½ cup sunflower seeds
  • ½ cup goji berries
  • ½ cup dried tart cherries
  • ½ cup dried apricots, chopped
  • 1 tablespoon ground cinnamon
  • 1 teaspoon vanilla extract
  • dash of nutmeg
  • pinch of sea salt
Instructions
  1. In a large mixing bowl, combine all ingredients and stir until every ingredient is distributed in the mix.
  2. Store in an airtight container, mason jars, or bags for later use at room temperature.
  3. Pre-portion individual servings for quick on-the-go snacks or breakfasts (use about ½-1/3 cup for a serving).
  4. Serve with almond milk, nut milks, cold or warm.
  5. Enjoy!
Notes
Nutrition Information based on all ingredients, 1/28th of the recipe at ½ cup. This serving can easily be reduced to ¼ cup (divide nutrition information in half).
Nutrition Information
Serving size: ½ cup Calories: 220 Fat: 10 Carbohydrates: 25 (net 20) Sugar: 10 Fiber: 5 Protein: 8

Nourishing Muesli // nutritionstripped.com

Nourishing Muesli // nutritionstripped.com   Nourishing Muesli // nutritionstripped.com

I hope you all enjoy this recipe as much as I do and feel free to “share” this recipe by tagging me @nutritionstripped and using the #nutritionstripped

Be well!

xx McKel

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Comments

  1. Birgit says

    My favorite breakfast when I was a kid. I’ve been eating muesli since I was three years old because I refused to eat bread, and 23 years later I still love it. Great recipe!

  2. Natalija says

    This recipe sounds yum! … I really like it when I bake my granola as it ends up nice and toasty. If I were to add all your ingreidents together and bake, what juice would you suggest I add?

  3. Rebecca says

    I have never soaked any of of my nuts, seeds, or grains before… Just this weekend, I started doing some internet research on phytic acid and am now feeling a little worried and slightly overwhelmed by all of the conflicting information on the internet! I would love to hear more about your professional stance (or books/resources) on how best to consume these foods, especially given so many of these raw ingredients in the Nutrition Stripped recipes.

    P.S. I love your site and all of the delicious recipes! :)

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