Eat Well Sep. 3. 2014

Super Seed Muesli with Hemp Milk

Sep. 3. 2014
McKel Hill Kooienga, MS, RDN, LDN

McKel Hill Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped and the Mindful Nutrition Method™

The perfect base for batch cooking breakfasts.

I hope everyone had an awesome holiday weekend, I had a great weekend of relaxing and hanging out with friends, but I’m happy to be back! It’s going to be a two recipe in one post kind of day…ah lucky you. Super Seed Muesli with Hemp Milk is a new muesli recipe I came up with to hit my kitchen and it’s taken over my morning porridge and breakfast ritual by storm. I’ve truly been in one of my food phases with this breakfast, yet it’s the perfect base to add variety to day in and day out so boredom doesn’t strike. This is unlike any other cereal though, it’s a mineral rich muesli made with seeds, grains, and can be stored just like a cold cereal.

The combination of the hemp seed milk with the muesli oth together as a quick raw porridge with fresh summer berries, but also enjoyed separately. Many mornings I start my day off with some variation of the Stripped Green Smoothie– sometimes it’s for pre-workout or post-workout- followed by another breakfast which is some variation of muesli, porridge, oatmeal, or granola. What can I say, I love breakfast so much I eat it twice. It’s the whole ritual of the morning and vibe of the sun just coming up, the world waking up, and everything just feels a bit slower, a bit more mindful and conscious. Perhaps that’s why I like to squeeze in extra me time during that time of day, but also set up a couple really nourishing meals to set my day up right.

I’ve wrote in depth about my love for cereals in the morning and why we should go back to basics and rethink the concept of “cereal” and especially one of the biggest players in cereals- carbohydrates. I’m cross referencing cereal here, becuase this super seed muesli truly reminds me of a cold cereal. You store it the same way, and can enjoy it the same way- with a little extra love in the preparation. Just a little reminder to those of you who may not know what muesli is, check out the queen of muesli on Nutrition Stripped- Nourishing Muesli. Muesli essentially is a raw version of granola, using nutrient dense nuts, seeds, dried fruits, and variations of grains. A worthy mention why this muesli rocks, it’s contains zero added sugar, not even in the form of natural sugars like maple syrup, dried fruits, or honey! Although, I do enjoy drizzling one of these natural simple sugars on top, I recommend this for those of you not watching your carbohydrate or sugar intake so closely as some of you may be.

This muesli cereal contains my favorite seeds of all including chia seedshemp seedspumpkin seeds, and buckwheat with options to add in more seeds like quinoa, amaranth, sunflower seeds, etc.; all rich in fiber, complex carbohydrates, protein, minerals, and some contain higher amounts of omega-3 fatty acids. That’s why I love this one so much, simply add in what you enjoy and have on hand. That’s an incredible way to start you day, and that’s even before you’ve added on superfoods or other toppings!


Buckwheat in a super “seed” mix?

Remember, buckwheat is technically a seed not a grain, so it’s completely justified being in this “super seed” mix, right? Right! It’s also gluten-free despite it’s name containing the word -wheat. This Super Seed Muesli is perfect for those of you who have any sensitivities to nuts or allergies to nuts- as the entire recipe is made up of seeds only. My favorite way to enjoy this muesli is to soak it overnight, but if you’re making this on the fly and don’t have 8+ hours for this to soak, no worries. You can still soak this muesli for at least 20 minutes and still enjoy it just as well. Top it with fresh fruit, dried fruit, shredded coconut, or whatever else your heart desires. I highly recommend soaking before using in any of these ways, unless the buckwheat is sprouted. For more direction or to answer any questions you may have about soaking or sprouting, give this one a read Guide to Soaking and Sprouting, that should answer many if not all of your questions about it.

Ways to enjoy 

  • Stir on top of your favorite yogurts for a crunchy topping (still soak before hand)
  • Add to homemade nut milk/seed milk and soak for at least 30 minutes or until the chia seeds have time to absorb the liquid and the buckwheat is tender
  • Add on top of pureed fruit, similar to my Banana Milk recipe
  • Put 2 tablespoons into 1 cup of kefir, almond milk, or Blue-green Spirulina Milk for a thicker consistency
  • Add 2 tablespoons to your favorite cold cereal or oatmeal to boost the healthy fats in your favorite cereals
  • Top it with fresh fruit, dried fruit, shredded coconut, goji berries, cacao nibs, and additional nuts or seeds.
  • Stir in “superfood” powders such as maca, lacuma, goji berry or acai powder, spirulina would be really tasty too! Check out my other favorite superfoods.

Store it!

Also, I recommend storing your Super Seed Muesli mix in some of my favorite airtight jars, here, to keep it fresh and it looks beautiful when presenting it on the table with homemade nut/seed milk. I’ve shared a couple of muesli recipes on Nutrition Stripped before, one of them being my go-to muesli recipe when I want something satisfying, filling, nutrient dense, and the perfect combination of sweet, crunchy, tart, and nutty. The Mulberry Soaked Oat Porridge and Cherry Cardamom Bircher Muesli are also delicious muesli recipes to try if you prefer something a bit on the sweeter side; both of those can also be enjoyed hot or cold just as this one.

 If you still haven’t experimented in the kitchen with any of my homemade nut or seed milks, this is a must try. I promise, make this one and you’ll start loving all the other homemade varieties you can come up with! This Hemp Milk is incredibly unique when it comes to nut/seed milks, it’s smooth and creamy because unlike other nut/seed milks I don’t choose to strain or use a nut milk bag to filter the seeds out. Since hemp seeds are so small and soft, they blend really well with water to create a thick cream- perfect for enjoying with this Super Seed Muesli. You can also get fancy with it and add a couple pitted dates or stevia to sweeten, vanilla extract and a pinch of sea salt to make it even more amazing. My favorite way is with the simple recipe below, 3 ingredients.


I hope you all enjoy this recipe as much as I’ve been enjoying it lately- especially soaked in hemp seed milk and a cup of fresh berries. SO.GOOD. I’ve been working behind the scenes on more cooking videos, the cookbook (eeek), and more downloadable guides for you all per your request. I’ll keep you up to date every step of the way 🙂 Keep tagging me in your photos and shares #nutritionstripped

xx McKel

The Recipe

Serves 20



2 cup buckwheat groats

1 cup hemp seeds

1 cup chia seeds

1 cup amaranth (optional)

1 cup quinoa (optional)

1/2 cup pumpkin seeds, coarsely chopped

For the Hemp Milk

1 cup hemp seeds, shelled

4 cups filtered water

pinch of sea salt

1 teaspoon vanilla extract (optional)

2-3 dates, pitted (optional for added sweetness)


Simply stir all the seeds together in a large mixing bowl. Store at room temperature in a mason jar or airtight container until serving.

To Make Raw:

Add 2 tablespoons – 1/4 cup of the super seed cereal to any 1/2 cup or 1 cup liquid (depending on desired thickness), soak for at least 20 minutes, and enjoy raw.

To Make Cooked:

Add 2 tablespoons – 1/4 cup of super seed cereal to about 1- 1 1/2 cups liquid of your choice (water, almond milks, etc.) and cook until tender or for 20 minutes.
Serve with fresh berries, dash of cinnamon, superfoods, honey, etc.

For the Hemp Milk:

Simply blend all the ingredients together until combined. The end result will be a creamy nut/seed milk. You can adjust the texture by adding more or less filtered water.

Enjoy immediately or store in the fridge for up to 3 days.

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