Table of Contents
Introduction
Muesli is a cold Swiss breakfast dish. Its primary ingredient is rolled oats, traditionally soaked overnight and eaten the following day. Moreover, ingredients, such as seeds, nuts, grains, and fresh or dried fruits, are sometimes added, along with cream or milk, a small amount of citrus juice, and honey to add sweetness. Yoghurt, other milk products, or substitutes are now commonly added to homemade and commercially packaged muesli recipes.
Muesli
It can be a healthy choice, but it’s essential to check that it has no added sugar or salt. Otherwise, it can be almost as sugary as a bowl of frosted flakes. You’ll still get some health benefits from the nuts, grains, and fruit, but these will come with free sugars, which are unsuitable for our health.
Bircher muesli
A type of muesli (= a mixture of grains, nuts, and dried fruit, usually eaten with milk for breakfast) in which oats are left in fruit juice or milk for a time before being eaten. It is an accessible version of the original overnight-soaked muesli.
Original Bircher-Benner recipe
The original or primary Bircher-Benner recipe consists of the following components:
- Rolled oats, one tablespoon, “earlier soaked in 3 tablespoons water for 10 hours”.
- Apples, “two or three small apples or one large one”. The whole apple was to be used, including core, skin, and pips.
- Nuts, either almonds, walnuts, or hazelnuts, one tablespoon.
- Lemon juice from half a lemon.
- Either honey and cream or sweetened condensed milk, one tablespoon.
The dish was prepared by mixing the honey and cream or condensed milk with the soaked oats and lemon juice and grating the whole apple into the mixture while stirring. This method stops the apple pulp from browning. The aim was to serve the dish fresh straight away before any other dishes.
Fresh Muesli
It is traditionally freshly prepared using dried rolled or whole-grain oats soaked in water or fruit juice. Other common ingredients are chopped or grated fresh fruit (e.g., berries, apples, bananas, grapes, mango), dried fruit, milk products (e.g., fresh yoghurt, milk, cream, condensed milk, fromage frais, quark, cottage cheese) or non-dairy milk substitutes, lemon juice, ground nuts, spices, seeds (especially cinnamon), honey and muesli mix.
The preparation of homemade muesli varies according to the preferences and taste of the cook, but the basic proportions are around 10% nuts, 80% grain and seeds & 10% dried fruits. Some home cooks favour mixing the dry ingredients or components ahead of time and storing a batch of them in a container, adding wet ingredients such as dairy products, fresh fruit, honey and fruit juice immediately before serving.
Packaged muesli
Packaged muesli is a loose mixture of rolled oats or cornflakes, various dried fruit pieces, nuts, and seeds—the main muesli ingredients. It mainly contains other rolled cereal grains, such as wheat.
There are many varieties, which may also include honey, spices, or chocolate. Dry-packaged muesli may be kept for months and served rapidly after mixing with milk, filmjölk, yoghurt, coffee, fruit juice, hot chocolate, or water. If needed, you can add pieces of fresh fruit. On the other hand, the mix may be soaked overnight in milk and then eaten with fresh or dried fruit.
Muesli cereal and ingredients
It is a morning cereal containing oats, nuts, seeds, and dried fruits. Compared to sugary breakfast cereals, it is a healthier option. It includes ingredients that can aid digestion, help you feel fuller, and protect your heart. It may be a great food to add to a healthy diet.
How to make and eat muesli
The Easiest Way to Eat Muesli
Add muesli to a bowl, and pour in the milk of your choice, just like you would for regular breakfast cereal. Stir everything together, then allow it to sit for a few minutes to soften the oats. Your meal is now ready to eat and enjoy! You may also add toppings like sliced fruit, honey, or cinnamon.
Eat muesli with cold milk, just like a regular breakfast cereal.
Add your muesli to a bowl, then pour about a 1⁄2 cup (120 mL) of regular or non-dairy milk. Let it sit for a few minutes until the milk has slightly softened the oats, then enjoy!
- Get creative with your base for added nutrients and flavour. For example, you can replace milk with yoghurt for some extra probiotics.
Heat muesli on the stove or in the microwave for an oatmeal-like dish.
Because it is made with rolled oats, it can be prepared like oatmeal for a warm breakfast. Here’s how to make it:
- On the stove: Add 1⁄2 cup (120 mL) of water or milk to a pot and heat until almost boiling. Add the same amount of muesli, then reduce heat and simmer for 4-5 minutes.
- In the microwave: Add equal parts muesli and liquid (water or the milk of your choice) to a microwave-safe bowl. Microwave on higher for one minute, then stir. Return to the microwave and heat for one more minute. Let stand for two minutes, then enjoy!
Add toppings to your hot muesli, just like you would for oatmeal.
It is a great way to add some interesting textures and flavours, making the meal a bit heartier and more filling. Here are some delicious topping ideas:
- Fresh Fruits: banana, peach, apple, pear, strawberries, blueberries, blackberries, raspberries, kiwi, mango, lychee, pomegranate seeds
- Dried Fruits: apricots, raisins, cranberries, goji berries, dates
- Nut butter: almond butter, peanut butter, cashew butter
- Sweeteners: honey, agave, maple syrup, brown sugar
- Extras: cacao nibs, cinnamon, nutmeg, shaved coconut, chia seeds
Soak muesli in the fridge overnight for delicious overnight oats.
Add equal parts muesli and milk to a Tupperware or bowl, cover with a lid or plastic wrap, and refrigerate overnight. In the morning, it will have a porridge-like texture. To add flavour, stir some cinnamon, vanilla extract, sweetener, or protein powder into the mixture before refrigerating it.
- You can also stir yoghurt into the mixture before refrigerating for extra creaminess.
- When you’re ready to eat, add any toppings you like, such as fresh or dried fruits, nut butter, cacao nibs, cinnamon, and a drizzle of honey or agave.
Muesli Benefits
1. Energy Throughout The Day
The essential ingredients are wheat flakes, oats, nuts, and dried fruits; consuming these may keep you energized for a long time. To consume muesli breakfast, you may mix milk or yoghurt. Besides energizing you, it’s ingredients are also perfect for your immune system.
2. Excellent Source of Prebiotics and Fiber
Adults need at least 26 to 30 grams of dietary fibre daily for general health, including digestion, appetite control, and cholesterol balance.
3. It Is Diabetes-Friendly
You can easily find unsweetened muesli, which you can pair with milk and consume. It is one of the best breakfast cereals for diabetic patients.
4. Best morning meal choice during pregnancy
For a healthy pregnancy, you are required to eat balanced food. Eating it during pregnancy will provide all the ingredients you need to keep your baby growing correctly. You can even choose to have the different types of millet muesli food from Walgreens Harvest.
5. Good for Weight Loss
Muesli cereals for weight loss are nothing new. However, you must choose from the unsweetened muesli options that are easy to eat and can help you shed kilos.
6. Helps In Constipation
The gluten-free oats and wheat flakes in muesli are high in fibre, which assist regulate bowel movements. As a result, if you often suffer from constipation, having it may be helpful.
7. Protect the Heart From Diseases
It help prevent heart disease since it contains soluble fibre. Dietary fibre helps reduce LDL cholesterol by 10%.
8. Plant-Based, Sustainable Source of Protein
It is a combination of whole-grain oats, seeds, and nuts makes it a grain source of protein for omnivores and plant-based eaters.
Each serving provides between 6 and 8 grams of protein, which is needed for functions plus muscle maintenance and growth, bone health, and neurotransmitter production, which supports a positive mood.
9. Regulates Blood Pressure
It has components that keep hypertension in check, thus regulating blood pressure.
10. Rich In Antioxidants
It contains various kinds of antioxidants, which assist the body fight free radicals and slow down the ageing process.
11. Natural Immunity Booster
Regularly consuming all the required nutrients will increase your immunity, protecting you from seasonal coughs and colds.
12. Protein
It is a healthy source of protein in the diet. Max Protein muesli is a perfect mixture of protein and fibre, which will help maintain weight, improve bone health, help digestion, and nourish your hair. It is ideal for those who aim to stay fit and healthy.
Muesli VS Granola
It is often confused with granola, but while shopping for breakfast food, it’s important to remember that muesli and granola are different. Granola is baked with various sugars, oils, and flavourings that enhance its flavour but make it unhealthier for the body. In comparison, muesli is not baked with oils or sugar, has no or minimal added flavour, and relies on its ingredients (seeds, nuts, dried fruits) for its taste. Its nutrients, minimally processed nature, & some health benefits make it an excellent option for weight loss, diabetes diets, & pregnancy diets.
Conclusion
It can be a healthy choice, but it’s essential to check that it has no added sugar or salt. Otherwise, it can be almost as sugary as a bowl of frosted flakes. You’ll still get some health benefits from the nuts, grains, and fruit, but these will come with free sugars, which are unsuitable for our health.
