Muesli

This healthy, low GI muesli is low in fat, cholesterol free and loaded with fruit and nuts. With plenty of fibre from wholegrain cereals, this is a breakfast that both your taste buds and your digestive system will enjoy.

• Ingredients
• Method
• Nutritional content

Ingredients

Makes twenty 80 g serves

• 4 cups rolled oats
• 2 cups natural bran
• 2 cups natural oat bran
• 2 cups barley flakes
• 2 cups wheat germ
• 2 cups millet meal
• 1 cup natural sultanas
• 1 cup chopped fruit medley, unsweetened
• 1/2 cup lecithin (soy)
• 1/2 cup linseed, sunflower seed and almond meal (LSA) mix
• 1/2 cup raw mixed nuts

Method

1. Mix thoroughly.
2. Store in an air-tight container.

Preparation time: 15 minutes
Cooking time: No cooking
Difficulty rating: Easy
Tips

• Serve with skim milk for a low-fat, high-fibre breakfast. Skim milk contains all the calcium of full-cream milk but with less calories and fat. Reducing fat intake by consuming low-fat dairy products is an important way you can improve your diet.
• This muesli is also fantastic with low-fat yoghurt, another good source of calcium. Calcium plays an important role in building and maintaining healthy teeth and bones, and you need to eat three servings a day.
• Add sliced banana or other fresh fruits for additional vitamins to promote healthy eyes, skin and sperm. However, be aware that fruit contains a lot of natural sugar, so you should only eat the equivalent of two serves per day.
• When purchasing ingredients, check the food labels and choose the healthiest option. For example, choose dried fruit with no added sugar and natural, unprocessed bran.

Ronald designed this fabulous homemade muesli in Happy Valley, South Australia.

Nutritional content

Nutritional analysis per serve:

Energy	1418 kJ 339 cal
Protein	12.1 g
Total fat	9.1 g
Saturated fat	1.4 g
Carbohydrates	45.5 g
Total sugars	12.5 g
Fibre	14.5 g
Sodium	16.2 mg
Cholesterol	0 mg
Potassium	588.1 mg

 

More information

For more information on nutrition, including information on types and composition of food, nutrition and people, conditions related to nutrition, and diets and recipes, as well as some useful videos and tools, see Nutrition.