Muesli with Strawberries and Hazelnuts
The original recipe for this nutritious breakfast cereal was developed more than a century ago, by Dr. Bircher-Benner at his clinic in Zurich. The technique of soaking the cereal, here using milk, makes the muesli easier to eat and digest.
3⁄4 cup sultanas
1 cup low-fat milk
1 crisp green apple
2 teaspoons freshly squeezed lemon juice
1⁄4 cup hazelnuts, roughly chopped
1 tablespoon pumpkin seeds
1 tablespoon sesame seeds
100 g strawberries, hulled and chopped
5 tablespoons plain low-fat acidophilus yogourt
4 teaspoons clear honey
- Place the oats and sultanas in a large bowl and add the milk. Stir to mix evenly, then cover and place in the refrigerator. Leave to soak overnight.
- The following day, just before eating, grate the apple, discarding the core. Toss the apple in the lemon juice to prevent the apple from browning.
- Stir the hazelnuts, pumpkin seeds and sesame seeds into the oat mixture, then stir in the grated apple and strawberries.
- To serve, divide the muesli among 4 cereal bowls, and top each with a spoonful of yogourt and honey.
Muesli variations: To make a mixed grain muesli, soak 1⁄2 cup rolled oats, 1 cup malted wheat flakes, 2 tablespoons flaked rice and 1⁄2 cup raisins in 1 cup buttermilk. Just before eating, stir in 2 tablespoons roughly chopped almonds and 2 tablespoons sunflower kernels, then add 1 roughly mashed banana and 1 chopped mango. Serve with plain low-fat acidophilus yogurt.
preparation time 10 mins plus overnight soaking
serves 4
PER SERVING
330 calories
10 g protein
9 g total fat
1 g saturated fat
4 mg cholesterol
52 g total carbohydrate
40 g sugars
5 g fibre
69 mg sodium
Oats have a low glycemic index (GI), which means they are digested and absorbed slowly and therefore produce a gentle, sustained rise in blood glucose levels.
