In any kind muesli there is fiber necessary for good digestion. And also dried fruits and nuts, a source of useful microelements. But – attention! – it is enough to study the information on the packaging to understand that under the guise of a dietary meal we often eat something quite high in calories and very fatty. These are usually baked muesli, as well as those to which chocolate is added in different forms. Of course, they are twice as tasty as ordinary ones – but from a healthy breakfast they turn into a product of dubious benefits.
Here are the parameters for the optimal muesli: fiber content more than 8 g, sugar – less than 15 g, fat not more than 10 g for every 100 g of product. (Be sure to recalculate the total sugar and fat shown on the box per serving.)
Homemade muesli
The most reliable (and simplest for those who do not like arithmetic) is to cook muesli yourself. Combine oatmeal, some raisins or other dried fruits, add a couple of chopped nuts and a tablespoon of bran. Fill in muesli low-fat milk, kefir or natural yogurt and add fresh fruits and berries.
On the days when from muesli want to rest, replace them with a slice of whole grain or rye bread with low-fat cheese. But it is better to avoid monotony in another way – with a variety of recipes muesli… We offer an extremely useful option for daily use based on uncooked oatmeal. And for the weekend – the recipe is tastier, with crispy muesli.
Recipe for Healthy Muesli with Fruit
1 portion
What you need:
- ½ cup low-fat kefir or yogurt
- 1 tbsp. l. mixtures of dried fruits and nuts
- 1/2 cup Hercules oatmeal
- Seasonal fruits – 1 pc.
What to do:
Put half the oatmeal into a large cup, then half the kefir or yogurt, then lay the remaining half in layers. muesli and kefir.
Peel the fruit, cut into cubes and garnish muesli… Let the mixture sit in the refrigerator for a while before serving. If you don’t have enough time for breakfast in the morning, do muesli the night before and put in a plastic container so you can take it with you to work.
Recipe Fruit Salad with Crispy Muesli
4 servings
What you need:
- 1 orange
- 1 яблоко
- 100 g frozen berries
For vanilla yogurt:
- 1 a glass of natural yogurt
- Half a pod of vanilla
For crispy muesli:
- ½ cup Hercules oatmeal
- 50 g almonds (crushed)
- 50 d armor
- 0,5 – 1 tsp ground cinnamon
- 1 tsp sesame oil
- 1-2 tbsp. l. honey
What to do:
Collect all the ingredients you need.
Preheat oven to 180 ° C.
Cut each dried apricot into 4 pieces. Combine oatmeal with honey, vegetable oil and crushed almonds, cinnamon and chopped dried apricots. Line a baking sheet with baking paper. Pour the mixture onto paper and dry it on a baking sheet for 20 to 25 minutes until it acquires a light caramel shade.
In the meantime, cut the fruit into medium sized pieces and arrange them in 4 large cups. Peel the vanilla pod, mix the seeds from half of it with yogurt. Chill the mixture slightly, add in equal proportions to the fruit and stir. Sprinkle crispy muesli on top of the fruit salad.