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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

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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Did you try it out?

Share Your Thoughts & Images

  • I just can’t get over how beautiful your pictures are! 🙂 Great recipe as well!

  • Birgit

    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!

  • This muesli looks gorgeous! Thanks for sharing 🙂

  • These photos are everything! I love muesli but definitely don’t make it as often as granola. After reading this post I am changing that 🙂

  • MegkRD

    Ooo can’t wait to make this tomorrow! Love trying new cereal recipes!

  • This muesli looks amazing. Just what I’m looking for to start every day with! I’m definitely going to make this soon.

  • Natalija

    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?

    • This muesli is meant to be eaten raw and not baked- that’s the beauty of the ease of it. If you wanted it warm you can follow the instructions for a warm porridge 🙂

  • Rebecca

    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! 🙂

  • Laura

    Just made this tonight. If it tastes as good as it smells, I am so in for a treat. I will know by breakfast tomorrow AM.

  • Cathy

    Puffed amaranth is difficult to find in the US. Do you have a source, or do you pop your own?

    • I normally find mind in health food stores OR just pop up a batch at home! Pop just like popcorn

  • stephanie

    Question. Is Quinoa flakes and Quinoa whole grain different? Can you eat Quinoa raw? I’m about to start making this recipe and don’t want to mess up.

  • Maddie

    Yummy thanks for the great recipe made your trail mix added it to the muesli recipe, didn’t add the nuts just the trail mix

  • Ben

    Are the mulberries supposed to be dried?

  • Evelyn

    I want to reduce phytic acid in the grains. How long should I soak the muesli? Also, is it as effective to soak it in almond milk instead of water?

  • Pat Comendant

    You go girl! Awesome recipe & presentation! As an ED RN I am frustrated patients don’t understand what they consume affects their health. Good choices, good consequences. Thxs for the exposure to a better way of life.

  • Marissa

    Are the oats you used certified gluten free? I know oats don’t contain gluten, but are often contaminated by gluten as they are grown in the same fields as wheat or nearby, in Australia anyway.

  • Kiri

    This recipe sounds lovely. I have yet to make it, but would like a clarification on something. The note above the recipe says that it is gluten free, but the ingredients list contains oats, which have gluten in. Can you please clarify this?

  • Tory

    This looks amazing! Does it matter if the oats are “old fashioned” vs. “quick”?

  • Christine

    Thanks for the recipe. How long will the muesli last if stored in an air tight container? Thanks again.

  • ChantelleD

    There’s a lot of sugar in this recipe, do you have any suggestions to reduce the sugar amount. I’m guessing easiest way is to leave out the dried fruits?

    • All the sugars are from natural occurring ones like the dried fruit so yes you can reduce those!

  • Camilla

    Hi, I have celiac desease so oats has always been banned from my diet. Why is rolled oats included in your gluten-free recipe?

    • You can have oats that have been processed and manufactured in a certified gluten free center! Everyone is different with CD, your tolerance to oats may not allow you to have them, listen to your own body! I don’t have CD, just gluten intolerant.

  • Suzanne

    Hello. I have a question about this:
    Phytic acid can be reduced by cooking, soaking and sprouting the grain, nut or seed.

    Would you mind providiing more detail as to how to do that, with each of the grains, nuts and seeds in the receipt?

    Thank you.

  • kathy C

    looks yummy going to give it a go..

  • kathy C

    Looks very tasty and has all the right ingredients in it.

    • McKel Hill

      It’s delicious! Hope you try it Kathy!

  • Sofiyah

    Which quinoa flakes and aramamth puffs(do you make this?) do you buy?

  • Sofiyah

    Amaranth*

  • Della

    I have bought all the ingredients to make this but I cannot find puffed amaranth anywhere!!! Please help…..

    • McKel Hill

      You can get it at Whole Foods or at major health food stores- or omit it and use something else you have on hand 😉

  • Elinor

    Really tasty, very quick to make

  • annora

    I added a little cocoa powder in mine…love the recipe!!!!

    • McKel Hill

      Love that addition Annora!

  • Thanos

    Hello, this is a great recipe. I’ve made it once and it tastes better than any muesli I’ve ever had and makes me feel so good. However I’m having some trouble with the conversion to grams. I need the grams to figure out calories, portion size and budget for my meal plan before I go shopping. The internet gives all kinds of different results. For example 1 cup of chopped almonds does not weigh the same as 1 cup of chopped walnuts, and different sites provide different weights for the same ingredient. Any advice? Thank you in advance!

    • McKel Hill

      Hi Thanos, thank you for the kind words and so glad you enjoyed it! I would recommend using calorie count or nutritiondata.com for specific grams per ingredient, I don’t measure in grams so I don’t have that information off hand, sorry! Another option is to upload the recipe directly into myfitnesspal.com and get the nutrition information that way!

      • Thanos

        Thanks for your reply McKel. I ended up using your first suggestion anyway, although I’ll keep the myfitnesspal option in mind for the future.

  • Sumitha

    Hi I saw ur recipe nd I loved it so decided to make iam unable to get quinoa flakes nd puffed Amarnath can u plz suggest me an alternative for d above two. Plz advise.

    • McKel Hill

      If you don’t have access to either of those, that’s totally okay. The great thing with this recipe is it’s flexibility so don’t use those and just use extra nuts/seeds you have on hand 🙂

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