make your own muesli

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The recipe that started it all…

2kg of homemade muesli (over 30 serves) – for only $20.

This muesli is high in protein and fibre, and low GI – so it will keep you full for a while. The seeds are a good source of omega-3 fatty acids, plus vitamins & minerals such as Vit E, iron, zinc & magnesium.

Ingredients:

  • 500g rolled oats
  • 500g processed bran (All Bran works too)
  • 250g (1 packet) pumpkin seeds – also called pepitas
  • 2 cups sunflower seeds
  • 1 cup linseed – also called flaxseed
  • 1 cup desiccated coconut
  • 2 cups puffed rice
  • 1/2 cup slivered almonds (only because I had them lying around)
  • Good sprinkle of ground cinnamon

Method:

  • Mix all ingredients.
  • Add milk or yoghurt and top with fresh strawberries, frozen blueberries, a touch of honey or whatever you like:)

The Australian Guide to Healthy Eating says that 1/4 cup (30g) of muesli is 1 serve from the breads/cereals food group, but I eat a little more than that for breakfast as it is often the only meal I get before mid-afternoon. Based on my serving size of 1/2 cup (60g) – you should get 31 serves out of this muesli – about a month’s worth of breakfast’s. That’s 64 cents per day!

Nutritional Information:
Serving size: 60g
Energy: 1065 kj (254 cal)
Protein: 11.6g
Fat: 15 g (3.2g saturated)
Carbs: 19.6g (2.4g sugar)
Fibre: 10.3g
Sodium: 50mg

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