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Eat Well Feb. 18. 2014
Breakfast

Nourishing Muesli

Feb. 18. 2014
Breakfast
McKel Hill, MS, RDN, LDN

McKel Hill, MS, RDN, LDN

Dietitian, Founder

An incredibly nutrient-dense blend that’s full of fiber, protein healthy fats and carbohydrates.

This Nourishing Muesli recipe is called nourishing for a reason! In the US we’re mostly familiar with granola and typically think of it as a hippie’s treat or breakfast cereal. Granola isn’t the only popular one around, though. 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 and prepping it on my Batch Cooking day. Today, I’m sharing my favorite version and the signature muesli of Nutrition Stripped.

Nourishing Muesli is the classic muesli recipe from 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, and I hope you’ll love it as well. Before I share the recipe, let’s get to the basics with a couple of things first.

What is muesli?

Pronounced as muse-lee, it is an 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 is also a great source of nutrition. So what’s the difference between granola and muesli? That’s 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 an oil or fat and sugar or sweetener and is baked. For example, in granola, I’ll 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 or uncooked. Both are delicious, nutrient dense, and easy to make and serve.

To Serve 

  • Crunch topping: Add 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: Top 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.

   

 

Soaking muesli may be easier to digest for some people with digestive issues or those who enjoy the texture of a porridge or warm cereal. Soaking may also be beneficial because it helps in reducing the amount of phytic acid. Phytic acid is naturally present in whole grains, nuts and seeds, and it plays a role in the way our bodies absorb minerals as 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 or 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.

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.

xx McKel

The Recipe

Serves 28+

Print

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

1/2 cup dried unsweetened coconut flakes

1/2 cup hemp seeds

1/2 cup sunflower seeds

1/2 cup goji berries

1/2 cup dried tart cherries

1/2 cup dried apricots, chopped

1 tablespoon ground cinnamon

1 teaspoon vanilla extract

dash of nutmeg

pinch of sea salt

 

Directions:

In a large mixing bowl, combine all ingredients and stir until every ingredient is distributed in the mix.

Store in an airtight container, mason jars, or bags for later use at room temperature.

Pre-portion individual servings for quick on-the-go snacks or breakfasts (use about 1/2-1/3 cup for a serving).

Serve with almond milk or other nut milk cold or warm.

Enjoy!

 

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