Muesli

My new favorite breakfast choice is Muesli…have you tried it?! It is defined as a “popular breakfast cereal based on uncooked rolled oats, fruit and nuts which can be served hot or cold.” I have been eating the Bob’s Red Mill Old Country Style Muesli plus omega 3 rich flaxseeds and loving it!

It is the perfect blend of whole grain fiber (which helps to lower your LDL-bad- cholesterol and eliminate or improve digestive issues) and contains protein (to help provide satiety, repair muscles, and maintain a stable blood sugar). It contains no cholesterol, sodium, saturated fat or trans fat, which will help all of you out there with any sort of heart condition or family history of heart disease and may help to prevent some cancers. I look at it more as a “preventative step” to include variety in your diet, a tasty yet healthy choice and prevent future disease


For those of you that know me, you know that breakfast is my favorite meal and cereal is my favorite choice!For those of you that do not know me, you will learn that breakfast is the MOST IMPORTANT meal of the day and sets the tone for your eating the rest of the day! For example, if you skip breakfast you will often overeat (and overcompensate for the calories you missed in the morning). If you have a later breakfast (i.e. 2-3 hours after waking up), you will be more likely to choose the wrong foods such as greasy or fried options, an oversized muffin or bagel, etc.

Think about it: when you wake up, you’re coming off an overnight fast, and need a hearty breakfast to jump start your metabolism and give you that boost of energy to start your day off right!!

Bob’s Red Mill Country Style Muesli ingredients include the following: (talk about getting your fiber in!!!)

  • Whole grain wheat
  • Date crumbles
  • Sunflower seeds
  • Raisins
  • Whole grain rye
  • Whole grain oats
  • Whole grain barley
  • Faxseeds
  • Almonds
  • Walnuts

I recommend making it a goal to include whole grains at least 3 times a day, so why not start with breakfast!?! If you’d like to try the muesli, here are some instructions on how to prepare it!

Hot Cereal instructions:

  • Add ½ cup Muesli to ½ cup water or milk and bring to boil
  • Simmer for 3-5 minutes
  • Note: You can also microwave in a large bowl on high for 3-5 minutes stirring once during cooking
  • Makes 2 servings

 

IMG_4635Cold Cereal instructions:

  • Soak ¼ cup Muesli in ½ cup nonfat yogurt, nonfat milk or almond milk or fruit juice (natural or low sugar) for 5-10 minutes (or overnight like the Swiss!) and enjoy!
  • Makes 1 serving

You can also make healthy chocolate chip cookies using muesli- yum! I hope you enjoy and let me know if you have any other questions! I’d be happy to help you find your favorite breakfast choice that offers a lot of “bang for your bite!”

To learn more about your nutritional needs, healthy breakfast ideas or meal planning, schedule an appointment with Courtney Walberg, Registered Dietitian and Founder of Nutrition For Body And Mind.