you are what you eat
My Sister In Law has been making her own muesli for a while now. I have always watched as she would chop and change each new batch, depending on the nuts and seeds she had available and the flavour combination she preferred. I have always wanted to make my own muesli, but it was just one of those things i never got down to doing. And today, I got my chance when my daughter complained the her Dad’s muesli had too many raisins, and I agreed!! Not that raisins are bad, I just do not like the texture or the flavour. I love cranberries and other dried berries, but raisins I have long preferred to stay away!
Ingredients for this muesli:
– 8 cups rolled oats (not quick cooking or instant oats)
– 1 cup oat bran
– 1/2 cup golden flax seeds
– 1/2 cup linseeds
– 1/4 cup sunflower seeds
– 1/4 cup sesame seeds
– 1/4 cup pumpkin seeds
– 1/4 cup course coconut
– 1/4 cup pistachios (chopped)
– 1/2 cup slivered almonds
– 6 vanilla pods
– 1/4 cup maple syrup (not maple flavoured syrup)
– 1/4 cup honey
– 6 tablespoons canola oil
– Heat your oven to 180ºC. In a large dish or pan mix the nuts, seeds, oats and oat bran. Roast the mixture in the oven for 20minutes. You may need to use 3 large pans so that the muesli is evenly distributed for even baking.
– In a jug mix the oil, honey and maple syrup. Slice open the vanilla pods lengthways, and remove the fragrant inner bits. Do not discard the shells but chop the into 2cm long pieces.
– Remove the trays from the oven and pour the oil mixture over the roasted grains. Stir well and add the vanilla pods and paste to the mixture. Before returning the trays to the oven for another 15 minutes, make sure you have stirred the muesli well and that the seeds and oats are all well coated.
– Remove from the oven and let the muesli cool completely before storing in an airtight container. You can either crush the vanilla pod pieces with your hand or leave them whole to help infuse a little bit extra flavour to the muesli.
You can roast the muesli with 1 cup of dried fruit. I have not added any as I will probably add dried or fresh fruit once I am at the breakfast table.
Your can also add a variety of nuts. Use just one type or a mix of your families favourite, some popular additions are hazelnuts, pecan nuts, macadamia or even walnuts.
Making your own muesli helps you control how much sugar, salt, oil and other fats you want to include. Store bought muesli can be filled with vegetable fats and sugars even though they claim to be low GI! The next time you are shopping for a muesli (or any other cereal), read the ingredient list on the box and take note of the first 5 ingredients on the list. Manufacturers list ingredients in descending order, the first 5 ingredients matter the most and the ingredients at the bottom of the list appear in only tiny amounts.
The word ‘Whole’ (whole grain flour/ whole wheat flour/oats/ rye/ other grain etc.) should appear as the first or second ingredient especially for breakfast cereals, crackers, pasta, and breads. If a product is whole grain, you can double check the ‘claim it makes’ on the nutrition facts label. Whole-grain foods should deliver at least 3 grams of fiber per serving or even more! As the second picture above shows, sugar can take many forms in food products. Other facts to consider when reading food labels: