Easy Muesli for One
I've always had a reluctant relationship with muesli. Unlike its sweet, roasted cousin granola, muesli has mild flavours and goes soggy far too quickly for my liking. And as opposed to oatmeal, a serve of muesli is over just a few mouthfuls after it begins.
However when I returned from China last month, I was craving something fresh and light. After three weeks away, my cupboard was bare and it was too warm for porridge. I had some frozen bananas but didn't feel like a smoothie. I stared at my pantry, summoned the scant ingredients on hand and created this recipe in 60 seconds.
The rolled oats provide a high-fibre, low GI and low-calorie base while the walnuts add a rich, caramel-like flavour with the benefit of omega-3 fatty acids. The cocoa nibs are like nature's chocolate chips and a good source of iron and antioxidants. They won't get soggy either! The sultanas add a little sweetness and bulk while the coconut flakes are just plain YUM.
1/3 cup (30g) rolled oats (*use gluten-free oats if needed)
1 tbsp (40g) walnut pieces
1 tbsp cocoa nibs
1 tbsp sultanas (raisins)
1 tbsp coconut flakes (optional but delicious)
Fresh fruit to serve (blueberries, banana, or strawberries)
1. Combine all ingredients in a cereal bowl
2. Add fresh fruit and serve with your choice of milk (soy, almond, dairy)
You can easily scale the recipe up by multiplying ingredients by 10 and storing in a large container to have during the week. I enjoyed my muesli with fresh blueberries and soy milk - there's something about the combination of fruit, cocoa nibs and coconut that makes this taste luscious! Check out my post Perth's Top Health Food Stores for where to buy ingredients in bulk.
292 calories | Carbohydrates: 32g | Fat: 15g | Protein: 7g | Sugar: 6g | Fibre: 6g | Iron: 13% RDA
QUESTION: What do you crave for breakfast when you return from holidays?