Are you a lover of muesli? I am. Muesli is my go to whole food plant based get ready for the day breakfast. Topped with fresh berries, sliced bananas, freshly ground flax seeds and a little non-dairy milk nothing beats it. I know there are plenty of pretty good ready made mueslis available and I admit when I am in a rush that’s what I tend to eat. However there is nothing like my own tailor-made variety to put a smile on my face.
The foundation of the muesli is a rolled grain. Oats, rye and spelt are a good choice and I mix them if I have them available. To add just a little crunchy texture to the muesli I add some flakes. Again feel free to choose any whole grain flake that you like. I have even been known to crumble up a few Weetabix into the mix. I also like puffed amaranth which I make myself in a couple of minutes. And just for you I have added the instructions after the recipe.
Add nuts, seeds and some dried fruit. The choice is yours so suit your own taste buds. You are going to eat it so make it GOOD. And finally, add some flavour in the form of a little vanilla and a few spices. You will find when the non-dairy milk is added to your breakfast bowl the addition of the spices is just magical. If you are a chocolate lover and like a little crunch in your muesli add some cacao nibs.
P.S. Don’t forget to add some freshly ground flax seeds, about 1 tablespoon, as you serve the muesli to provide you with the essential Omega 3 fatty acids.
Time: 15 minutes
4 cups thick rolled oats and/or other rolled grain
2 cups quinoa flakes or any other whole grain flake
1 cup puffed amaranth (optional)
½ cup pumpkin seeds
1 cup sunflower seeds
1 cup walnuts, chopped
1 cup golden raisins, and/or cranberries
½ cup dried unsweetened coconut flakes (optional)
½ cup hemp seeds
½ cup goji berries
½ cup almonds, chopped
1 teaspoon ground cinnamon
2 teaspoons vanilla extract
1 vanilla pod (optional)
Dash each of nutmeg, ginger and cardamon
Pinch of sea salt, vanilla salt is the very best
⅓ cup cacao nuts (optional)
What to do
1. In a large mixing bowl, combine all the ingredients and stir until everything is well combined.
2. Store the muesli in an airtight container. It keeps well for a couple of weeks, if it lasts that long!
How to make popped amaranth
I make plenty of this high protein, popped amaranth at a time and store it in an airtight container. The popped amaranth can be added to energy bars or sprinkled on a salad.
1. Heat up a pan (preferably with a glass lid so that you can keep an eye on the popping) on medium to high heat. Test if the pan is hot enough by dropping a little splash of water into it. The pan is the correct temperature when the water “dances” in the pan and then evaporates.
2. When the pan is ready pour about 1 tablespoon at a time of amaranth into the pan and cover. Give the pan a little shake as you watch them pop.
3. As soon as most, about ¾, of the little amaranth grains have popped and turned white, quickly tip them into a bowl and begin again with another tablespoon of amaranth.
Whole Food Plant Based Tip: Muesli is high in fiber and whole grains, which aids in regulating the digestive system and can help in weight control. The addition of nuts, especially walnuts, provides a great source of protein and omega-3 fatty acids. Popped amaranth adds a little protein to this whole food plant based breakfast.