Homemade Muesli Cereal
If you want to improve your diet by exchanging processed sugars for healthy fats but can’t give up your cereal in the morning, this muesli cereal recipe is for you!
Although I don’t eat it very often, occasionally I enjoy eating something like cereal/muesli/granola for breakfast. Especially when I’m on vacation, because it is convenient and tastes good. However, it can take a very long time to find a healthy option and when you do, it’s always expensive! That’s why I decided to make a recipe for a very healthy muesli cereal that still tastes great and is a lot cheaper than buying it in the store. It’s also extremely easy to make!
- The first ingredient is old fashioned rolled oats. I can’t say enough good things about oats, I just love them! Especially for breakfast, where they provide you with enough energy to carry you through to lunchtime. I used the old fashioned rolled oats here because they have more texture and are less processed than instant oats. If you like more crunch, you can also use steel cut oats. Oats contain a lot of fiber, which keeps you full and helps with digestion. Fiber may also help reduce the risk of heart disease and diabetes. What is found more in oats is vitamin B1, which enables the body to use carbohydrates as energy, immune system boosting Zinc, Magnesium, and Iron. According to Chinese Dietetics, oats provide warmth to the body.
- As you might know, a healthy omega-3 to omega-6 fatty acids balance should be approximately 1:2. While omega-6 fats are not bad for you, most people consume far more of them than omega-3. This is undesirable because too much omega-6 prevents the acting of omega-3. Luckily, flax seeds contain more omega-3 than omega-6! These healthy omega-3 fatty acids fight inflammation and protect your heart and immune system. Make sure to crush the flax seeds first, as the whole seeds pass through your system undigested. Furthermore, according to Traditional Chinese Medicine, flaxseed is supposed to restore moisture to the body and helps with dryness complaints. So if you have dry skin, try eating more flaxseed!
- Sesame seeds are very rich in minerals that are good for your bones, such as copper, calcium, and zinc.
- Hemp seeds have a nutty flavor and are very nutrient dense. They contain a lot of fiber, protein, potassium, iron, and vitamin A. Hemp seeds are also rich in Omega 6 and Omega 3.
- Sun flower seeds supply significant amounts of the anti-inflammatory and free radical neutralizing vitamin E which also plays an important role in cardiovascular disease, and magnesium, which lowers high blood pressure. Additionally, sun flower seeds contain cholesterol lowering phytosterols!
- Unsweetened Coconut flakes still add some sweetness to the muesli cereal, but without the added sugars you don’t need. Coconut is a good source of energy and has antibacterial properties. Coconut flakes are high in fiber, which helps you feel fuller for longer. They are also high in manganese and copper, which are good for the metabolism and immune system.
- Walnuts are chock full of advantageous nutrients: they have the most antioxidants of all nuts, they contain a lot of fiber, protein, vitamins and minerals, and those much-needed Omega 3 fatty acids!
- Black currants are raisins made of a different grape species and have more health benefits than raisins. Add the currants for the extra sweetness and for the many vitamins, antioxidants, and anthocyanins which help boost the immune system.
And here you have it: all the ingredients for a great muesli cereal, that keeps you full till lunchtime while boosting your health! And if you still miss the taste of your usual cereal, try mixing it up 3:1 to have some of the flavor, but most of the health benefits. Add to your (nut/grain/coconut) milk or (unsweetened) yogurt, top with some fruit, and start your day!
Homemade Muesli Cereal
- 8 tbsp old fashioned rolled oats
- 2 tbsp flax seeds crushed
- 2 tbsp sesame seeds
- 2 tbsp hemp seeds
- 2 tbsp sun flower seeds
- 2 tbsp coconut flakes unsweetened
- 2 tbsp walnuts chopped
- 2 tbsp currants
Put all ingredients together in an airtight jar.
If you want to change the rolled oats for another whole grain or buckwheat, the sun flower seeds for pumpkin seeds, and/or the walnuts for other nuts: go for it!