As exciting as I find food (a happy day for me is one spent entirely in the kitchen), at breakfast time I can be a bit of a creature of habit. I like to start the day off with a good bowl of whole grains, nuts, seeds and a small serve of fruit. Now I know you can get all of these things in a pre packaged box and that is fast and very convenient BUT if you flip over that box and take a little chiggerty check at the nutrition information panel, you’ll often find that your favourite cereal is high in sugar and salt…even the ones that say things like “natural” and “no added sugar”.
I don’t know many people who have a lot of leisure time in the morning (particularly on a weekday) so I like to make my breakfast routine to be so easy and fast that I could do it blindfolded (whilst emptying the dishwasher, making a school lunch and hanging out the washing. Yes, I am a woman and we are that talented.) I have a pantry full of small airtight plastic containers that hold all of the ingredients to make me the perfect bowl of muesli….I’m sure I could put them all together in one big container but this way I get to put in the perfect ratio of oats to nuts & seeds for me. Plus some days I will change it up a bit so it helps that I have these small containers to choose from….they are also great travel companions! When I’m on holiday I don’t always eat 100% nutritionally balanced meals 100% of the time so I like to start the day off right even if sometimes it goes a little downhill from there and ends in a Margarita.
You can add whatever whole grains, nuts or seeds you like to your own muesli mix but I do recommend 3 things that should always be on your list.
- Oats – They are a great source of betaglucan which has been shown to lower LDL cholesterol (the “least desirable” lipoprotein). They contain soluble fibre which is important to maintain a healthy weight and can help to lower blood pressure.
- Cinnamon – This will increase your glucose metabolism by up to 20 times it’s normal rate which is important for blood sugar regulation….which means you won’t get those spikes in blood sugar followed by those awful lows.
- Almonds or walnuts – Research has shown that almonds increase the level of the hormone cholecystokinin which is the hormone that regulates satiety…it basically tells you that you feel full….this helps you feel fuller for longer and is important in maintaining a regular weight as it helps to regulate your food intake. If almonds aren’t your thing you can always swap for some walnuts…they are a lovely source of monounsaturated fats and are great for heart health.
In summer I love to top off my muesli with a diced mango or some blueberries and in winter I’ll throw in some dried fruit and that is all the sweetness you need. The grains have a slightly sweet flavour all of their own and don’t need any thing else. If you feel like you need to add some more calcium to your diet you can also top it off with some yoghurt…make sure it contains some live cultures so it is beneficial for your gut health as well and pour over your choice of milk…cow, almond, soy…up to you.
- Prep Time : 2 minutes
- Yield : 1
Pop dry ingredients into a bowl, top with milk and/or yoghurt and sprinkle with cinnamon.