A mix of cereal flakes, fruits and nuts is considered both healthy and tasty. But not all muesli really correspond to this name. It is important to learn not only to choose them, but also … to cook correctly.
This product appeared at the beginning of the XNUMXth century in Switzerland: muesli was invented by Dr. Maximilian Oskar Bircher-Benner for the patients of his clinic. Bircher was a true pioneer in the field of nutrition. A balanced diet of raw vegetables and fruits formed an important part of his therapy; he was one of the first in the medical community of the day to replace meat and white bread with vegetables, fruits, and nuts. Health is a natural result of living in harmony with nature, he believed. And he suggested that his patients change their eating habits, stick to the daily routine, get used to physical activity and gardening. The idea of creating muesli came to him during one of the hikes in the Swiss Alps, when he tried a dry ration of oatmeal, fruits and nuts. And he immediately included this nutritious cereal mixture in the diet of his patients.
Now muesli is available in a variety of combinations and packages – even in the form of bars. If earlier preference was given to novelties with honey or chocolate, flakes fried in syrup, now everyone again remembers the original Bircher-Benner recipe.
Why are they useful
“This food is very rich in fiber, but at the same time it is low in sugar,” states American nutritionist Pamela Mathis. What could be better for breakfast? There is really a lot of fiber in real muesli: the classic recipe necessarily contains oatmeal. This cereal in folk medicine is called “panicle”: oats are rich in dietary fiber, which do not dissolve in water, act as an absorbent and improve intestinal motility. These properties of fiber are vital: Clinical studies by The National Institute of Environmental Medicine in Sweden found that grain fiber reduced the risk of postmenopausal breast cancer by 50% and fruit fiber by 34%*. Muesli contains both. Carbohydrates of any whole grain are broken down slowly, which provides a feeling of satiety with a relatively low calorie content of the product. According to research by American diabetologists, oat grains stabilize blood sugar levels due to their high magnesium content. This mineral plays an important role in the formation of 300 enzymes, including those involved in glucose uptake and insulin production**.
One of the main features of muesli is that they are not subjected to heat treatment. Ekaterina Salakhova, deputy general director of Moresby, which produces muesli breakfast cereals, believes that in Russia muesli is often confused with oatmeal, just like drinking yogurt with kefir. “The main feature of muesli is that they use flakes and grains treated with infrared rays, and not those from which porridge is cooked, although they look the same. This technology makes it possible to preserve almost all the trace elements and vitamins of whole grains, while at the same time allowing you to eat crumbly muesli without heat treatment, in a “raw” form.”
About it
“Food for every taste” Eksmo, 2004.
This is not a collection of recipes, but a guide to the world of food and culinary ingredients. The book describes in detail the properties of different products, the features of their storage and proper preparation, the subtleties of diet planning.
How to choose them
It is worth reading carefully what is written on the package: not everything that is called “muesli” really corresponds to the Bircher-Benner recipe. They are often confused with granola – these are cereals and fruits baked in sugar. “Granola is not as healthy a breakfast or snack as muesli,” continues Pamela Mathis, “it has too much sugar. When choosing breakfast cereals (even if they’re called muesli), it’s worth reading the label to make sure they at least don’t have refined sugar added.”
“Actually, fried muesli is not so harmful,” says Ekaterina Salakhova, “they are baked for only 3-4 minutes with natural sweeteners (such as honey or juice). During this time, the grain does not lose all its healing value. But muesli bars are a completely different product in terms of production technology. The concentration of sweeteners is much higher here.”
How to eat them
Many consider muesli to be a diet of a strict “weight loss” diet. This is not entirely true: muesli is more likely to be classified as a “healthy” product than a “low-calorie” one. And although the principles of proper nutrition are the surest guideline in order to maintain a normal weight, you should not count on instant weight loss.
Most nutritionists recommend muesli as a complete breakfast: they are rich in carbohydrates (both “slow” from cereals and “fast” from dried fruits) and really are an ideal source of energy. “Since there is virtually no protein in muesli, they are best eaten for breakfast or as an afternoon snack,” says Pamela Mathis. – Protein should be a mandatory component of lunch or dinner. However, if you fill the muesli with milk or yogurt, then you will get protein.”
Muesli can be filled with juice, kefir, mineral water. The main condition for their easy digestibility (which we often do not comply with) is soaking – at least half an hour before use. If soaked overnight, they gain in flavor and become tough even for those who are not used to whole raw foods.
Some nutritionists recommend hot muesli breakfasts to help with digestion. In this case, the muesli is poured with hot milk or put in the microwave for a minute. Supporters of everything organic pour muesli with boiling water and insist in a thermos
* For more information, see the website of the National Biotechnology Information Center .
** Diabetes Care, 2006, vol. 29.
According to own recipe
“I want to be healthy, so I can endure a plate of not the most delicious food,” John Toub told himself, for the first time venturing into Bircher-Benner muesli. He was surprised by the delicious taste. And improved their recipe.
John H. Tobe, a naturopath and author of many books on healthy eating, called muesli a source of endless energy*. “My wife and I have been experimenting with the mixture for two years, changing the recipe slightly every day. As a result, we got a dish so tasty that you need to restrain yourself so as not to overeat. Most importantly, it meets three criteria: 1) 2% nutritional value, 3) excellent taste, 3) affordable for any wallet. This dish is based on the Bircher-Benner recipe, but supplemented with other ingredients and is called “3-V breakfast cereal” (XNUMX-V breakfast cereal) – an integral part of the diet of healthy eaters around the world. Toub used more grains: rye, millet, buckwheat, oats, rice, and not flakes, but whole grains. “I highly recommend soaking muesli in water: this way the cereals get back the water that was originally in them. I just make the mixture for a week and keep it in the fridge.”
You can use Toub’s ideas and make your own muesli using ingredients that are sold separately in the store. Walnuts, almonds, raisins, dates, dried figs, raw pumpkin seeds, bran, and ground flaxseed can be added to oatmeal or any “instant” cereal.
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