Need a healthy and filling breakfast that will keep you going until lunch? You can’t go far wrong with museli.
If you don’t know what museli is, it’s basically a mix of toasted oats and a bunch of other things you want to add in there. These are usually things like nuts, seeds and fruit.
It’s different from oatmeal because of that extra stuff, but it’s also different than granola because it lacks that crunch. It’s also a lot healthier than granola because it doesn’t use oils and sugar syrups as binding agents in granola.
It’s so easy to customise to your to your dietary needs too.
- Need a gluten-free recipe? Just remove the puffed grains
- Going vegan? Substitute out the Greek yogurt for some almond milk instead
- Want to cut down sugar to a minimum? Remove the raisins and add some berries instead.
- Want more protein? Add some extra nuts and yogurt in.
The possibilities are endless. As long as you add the cinnamon, you’ll get a very healthy yet sweet breakfast.
So why eat oats? They contain high amounts of fiber and nutrients and contain more protein and healthy fats than most grains. They contain large amounts of beta-glucan fiber, which has been linked with various health benefits. Eating oats has been shown to:
- Help lower LDL (‘the bad’) and total cholesterol (1, 2)
- Improve blood sugar control in type 2 diabetics (3, 4)
- Increase how full you feel and therefore, help you lose weight (5)
Also be sure to get rolled oats rather than instant oats. Instants oats have a much higher glycemic index (83) compared to rolled oats (55). This means your blood sugars won’t rise as quickly, which is particularly important for diabetics.
If you don’t have puffed wheat in the cupboard, just add some other wheat cereal instead. Caramelised puffed grains taste great too, but watch out for the extra sugar when making substitutions.
Easy Mediterranean Museli
- 100 g rolled oats
- 25 g almonds
- 2 tbsp sunflower seeds
- 25 g puffed grains
- 20 g raisins
- 300 g Greek yogurt
- 300 g mixed berries (blueberries, raspberries or strawberries)
- good sprinkling of cinnamon
- Tip the oats into a frying pan and heat gently, stirring frequently until they start to toast. Add the raisins and seeds to warm briefly, then tip into a large bowl so they cool quickly.
- Add the almonds and grains, mix well until thoroughly combined, then serve topped with the yogurt and fruit, and a sprinkling of cinnamon.