The Eating Therapist: Morning Muesli

In the morning, all some people want to eat is something quick and easy, and this is often cereal.  Instead of reaching for breakfast cereals which can be loaded with sugar, try this morning muesli….. you can adapt it to suit your individual taste and try different versions.  The protein and fat in the nuts and seeds, milk or yogurt helps to stabilise blood sugar levels to give balanced nutrition and a great nutritious start to the morning.

Choose two or three grains from oats, spelt, millet, barley, rye.  Put them into a large mixing bowl.

Add in some nuts that you enjoy: Brazils, almonds, hazelnuts, cashews, walnuts, pecans.  Chop or crush these in a bag with a rolling pin.

Throw in some seeds such as sunflower seeds, pumpkin seeds, flax.

You can make as much as you like- the muesli can be stored in an airtight container.

The night before you wish to eat the muesli, pour out a serving into a cereal bowl.  Add cinnamon if desired.  You may also like to add a small amount of protein powder (up to 10g per bowl).  The vanilla flavoured powder tastes great in this muesli!  You could also add a small amount of dried fruit if you enjoy this, such as dried mango, apricots, raisins, dates (stick to a couple only though otherwise you’re adding a lot of sugar).  Soak in water- just enough to cover the muesli.

In the morning, stir the muesli.  Add 2 tbsp of Greek yogurt or Goat’s milk yogurt to serve.  Alternatively, pour over milk or a milk alternative and stir.

If you omitted the dried fruit, you could add a small amount of fresh fruit.  Raspberries taste sweet and delicious in this muesli.  Or try blueberries, blackberries, half a banana or some grated apple (stick to one or two pieces of fruit).

This is also a great snack, in a small amount in the evening………. A great mix of good fats, protein and complex carbs.  If you are doing this, omit all fruit, or add just a couple of berries to taste.