The energy of muesli lasts for many hours and is a breakfast that allows you to perform at your best during the morning. It is also packed with micronutrients.
STRAWBERRY AND BANANA PORRIDGE WITH GOJI BERRIES
For 4 people:
- 200 g oat flakes
- 500 ml water
- 500 ml rice milk
- 2 tablespoons whole cane or coconut sugar
- 1 teaspoon cinnamon powder
- 150 g strawberries
- 1 banana
- 50 g goji berries
- a pinch of sea salt
Preparation (20 minutes):
- Heat the oat flakes in a saucepan with water, rice milk and salt. It is cooked over medium heat stirring constantly with a wooden spoon. When it has thickened enough (about 10 minutes), remove from heat and let stand, covered, another 5 minutes.
- The strawberries are cut into quarters and the banana into slices.
- Divide the porridge into four individual bowls and add the fruit and sugar. Before serving, garnish with goji berries and sprinkle with cinnamon.
GRANOLA, SOY YOGURT AND MANGO TRIFLE
For 4 people:
- 200 g quinoa flakes
- 50 g sunflower seeds
- 20 g sesame seeds
- 60 g sliced almonds
- 60 g currants
- 400 g soy yogurt
- 300 g mango
- 1 tablespoon chia seeds
Preparation (10 minutes):
- Quinoa flakes, sunflower seeds, sesame and almonds are lightly roasted in the oven. Once they have browned a little, add the raisins and distribute this mixture in four cups.
- Add a good layer of yogurt on top.
- Peel and cut the mango into small cubes and place carefully on the yogurt, so that there are three different layers.
- Sprinkle on top with chia seeds and serve.
MILLET MUESLI WITH ALMOND MILK
For 4 people:
- 250 g millet flakes
- 50 g cashews
- 2 tablespoons sesame seeds
- 40 g dates
- 40 g dried papaya
- 600 ml almond milk
- 50 g agave syrup
- 2 apples
Preparation (12 minutes):
- In a large bowl mix the flakes, cashews, a tablespoon of sesame seeds, chopped dates and papaya. The mixture is divided into individual bowls.
- Put the almond milk on the fire, add the syrup and when it is hot pour over the muesli.
- Peel and grate the apples and add them to the muesli.
- Before serving, sprinkle with the rest of the sesame (you can replace these seeds with pollen or wheat germ).
OAT MUESLI WITH BLUEBERRIES
For 4 people:
- 160 g coarse oat flakes
- 1 golden apple
- 1 banana
- 1 pear
- 1 tablespoon lemon juice
- 30 g walnuts
- 500 ml coconut milk (or soy yogurt)
- 30 g dried cranberries
- 2 teaspoons apple concentrate
Preparation (5 minutes + 12 hours):
1. Cover the flakes with enough water and let them soak overnight to soften.
2. The next day the apple and pear are peeled, the heart is extracted and diced. The banana is peeled, and after cutting it into slices it is placed in a bowl along with the rest of the fruit. It is sprinkled with lemon juice.
3. Drain the flakes and mix with the nuts, blueberries and coconut milk.
4. Served in bowls with apple concentrate.
CRISPY GRANOLA
For 4 servings:
- 200 g of assorted flakes (rice, maize, barley, wheat)
- 20 g coconut flakes or flakes
- 60 g currants
- 50 g sunflower seeds
- 20 g sesame seeds
- 60 g sliced almonds
- 4 tablespoons agave syrup
- 30 ml sesame oil
- ground cinnamon
Preparation (25 minutes):
- In a large bowl mix the cereal flakes, almonds, seeds and coconut.
- Apart from that, the syrup, oil and cinnamon are mixed. Pour this mixture into the large bowl and stir well.
- Spread the mixture on a tray lined with baking paper and place in the preheated oven at 150 °C until a uniform browning is achieved.
- It is removed, allowed to cool and raisins are added.
You can eat it as is, add it to yogurt or soak it with some vegetable milk.
VEGAN BUDWIG CREAM WITH BUCKWHEAT
For 4 people:
- 100 g buckwheat
- 600 g silky tofu
- 60 ml flax oil
- 1 lemon, its juice
- 1 pear
- 2 apples
- 60 g pumpkin seeds
Preparation (12 minutes):
- In the glass of an electric mixer, crush the tofu together with the flax oil until it emulsifies.
- With a grinder or food processor, the buckwheat is crushed and added to the emulsion. Add the peeled pear and lemon juice and crush again.
- It is arranged in four small individual bowls and served with the apple cut into tacos and pumpkin seeds arranged on top.
THE BENEFITS OF MUESLI: WHEN IT IS ESPECIALLY RECOMMENDED
Each of the ingredients in muesli is healthy, from cereals to nuts and fruits to sweeteners, if chosen wisely, but together they make up a unique healthy formula with multiple properties.
Anyone can benefit from consuming it regularly, especially at breakfast, but it is even more recommended in the following cases:
1. IF YOU SUFFER FROM SUGAR PROBLEMS
If you avoid sweeteners like sugar, muesli has a low glycemic index and is well tolerated even by diabetics.
To sweeten it, raisins or other dehydrated fruits can be used, or use healthy sweeteners such as agave syrup, which provides slow-assimilating sugars, as long as it has not been excessively refined.
2. IF YOU ARE ALREADY AN AGE
Muesli has a rejuvenating effect that makes it very advisable for the elderly. One of the first benefits that jump out at you is an overall improvement of the skin, which becomes more lustrous and elastic.
Vitamin E and provitamin A, as well as selenium, are part of those responsible for this rejuvenating effect for their antioxidant action, but also flavonoids such as quercetin, abundant in apples and other fruits common in the recipe.
When pomegranate or other fruits especially rich in antioxidants are added, the rejuvenating effect is enhanced. Also, its richness in calcium and magnesium, especially if prepared with almond or sesame milk, helps prevent osteoporosis.
3. TO PROTECT THE HEART
The muesli gathers all the properties that make it a friend of this organ. The vegetable fiber, antioxidants and fatty acids of nuts and seeds, act in a perfect synergy against cardiovascular accidents.
Oat and barley flakes are rich in beta-glucan, a type of soluble fiber with a powerful effect on cholesterol regulation.
4. AS AN ALLY AGAINST CANCER
All muesli formulas are recommended to prevent cancer, but especially the recipe known as Budwig cream.
Johanna Budwig (several times nominated for the Nobel Prize in medicine) discovered that the mixture of low-fat cottage cheese, flax oil and cereals provides the body with an injection of essential fatty acids of great assimilation that, by promoting cellular respiration, is very effective in the treatment of cancer and other degenerative diseases. A vegan version of this recipe can be made by replacing cottage cheese with silky tofu.
Later, this formula was adopted by Dr. Katherine Kousmine, who supplemented it by adding lemon juice, oilseeds and seasonal fruit.
This recipe is at the base of the therapeutic method that bears his name and that has been improving the quality of life of these patients for more than 50 years.
5. IN THE FACE OF DIGESTIVE PROBLEMS
A study conducted by Dr. Enrique Rey, a doctor at the Digestive System Service of the San Carlos Clinical Hospital (Spain), suggests that muesli can help combat digestive problems related to Helicobacter pylori bacteria.
It seems that cereals, as taken in a muesli, can decrease the colonization of this pathogen, the cause of many ulcers and some types of gastritis. An effect that Dr. Bircher himself already noted in his sanatorium in Switzerland.
