Making your own muesli at home is simple with this handy guide of what to include. Making it yourself also ensures you are not consuming the added nasties, which can be hidden in commercial style mueslis. Also, if making a batch regularly, you can mix and match ingredients, which is important to get the necessary variety in your diet.
To get nourishing, just follow these 5 easy steps.
Use the following grains as a base. Generally a serving size for grains is ¼ to 1/3 cup, depending on how hungry you are and how active your day will be.
- Rolled oats (avoid instant)
- Puffed kamut
- Puffed buckwheat
- Puffed spelt
- Rye flakes
- Puffed spelt
- Brown rice flakes
- Quinoa flakes
- Puffed amaranth
- Puffed brown rice
- Puffed millet
Nuts & Seeds
Nuts and seeds are an important addition to boost the protein content of your muesli and keep you feeling fuller for longer, options include:
- Nuts: almonds, macadamia nuts, walnuts, pecans, cashews, brazil nuts and or hazelnuts (please opt for raw over roasted)
- Seeds: chia seeds, ground linseeds (flaxseeds), LSA (linseed, sunflower and almond), sunflower seeds, pumpkin seeds (pepitas), sesame seeds, hemp seeds and poppy seeds.
Fruit can be used as a touch of sweetness in replacement of added sugar, the best options are:
- Blueberries, raspberries, kiwifruit, grated apple, strawberries, diced papaya, pomegranate seeds, passionfruit, fresh figs or sliced/grated pear.
Milk or yoghurt
Muesli can be served with milk or yoghurt or both, depending on your preference. If dairy is a problem opt for almond, rice or oat milk or coconut yoghurt. If you can tolerate dairy opt for full-fat organic milk or yoghurt (natural variety).
- For an extra boost to your muesli you can drizzle the top with unhulled tahini or organic peanut/nut butters.
- Sprinkle the muesli with ground cinnamon (not cinnamon sugar) or coconut flakes.
- For some extra crunch add rice bran straws
If time is an issue, you can make on the go bircher muesli, following the same steps as above, except soaking the ‘base grains’ and nuts/seeds overnight in milk/yoghurt and then adding the remaining ingredients in the morning.
Supermarket Blends for those who have no time
If you absolutely have no time to make your own muesli, the below are good options to have on hand:
- The Muesli – The muesli classic or the muesli gluten free
- Carman’s – Original fruit free
- Food for Health – Gluten free muesli & liver cleansing muesli
Enjoy! Casey Dick | Passionate Dedicated Natural Nutritionist | Brisbane, Australia, Dietary Nutritionist, Healthy Muesli Meal Ideas