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Recipes May 20, 2015

Muesli with Fruit and Nuts

An alternative to hot oatmeal (and commercial cold cereals with often-misleading health claims), muesli makes a refreshing, healthy summer breakfast.

- Place 1/3 cup old-fashioned rolled oats and 1/4 cup slivered almonds in microwave-safe medium bowl.

- Microwave at High 1 1/2 to 2 minutes, stirring once, or until lightly toasted and fragrant. Let cool.

- Add 1/4 cup raisins (or other dried fruit) and 2 Tbsp ground flaxseed; mix well.

- Add 1 cup low-fat plain yogurt, 4 tsp honey, 1/2 tsp vanilla extract and 1/8 tsp cinnamon; mix well.

- Cover and refrigerate at least 1 hour or for up to 4 days.

To serve, divide muesli among 4 individual bowls or jars. Top each serving with 1/4 cup fresh or frozen and thawed unsweetened fruit, such as strawberries, blueberries, peaches, or diced apple.

Yield: 4 servings (1/3 cup muesli and 1/4 cup fruit each).
Per serving: Calories: 190. Total fat: 7 grams. Saturated fat: 1 gram.
Cholesterol: 5 milligrams. Sodium: 45 milligrams. Carbohydrate: 30 grams. Fiber: 4 grams. Sugars: 20 grams. Protein: 7 grams. Calcium: 150 milligrams.

Ingredients

  • 1/3 cup Old-fashioned rolled oats
  • 1/4 cup slivered almonds
  • 1/4 cup raisins
  • 2 tbsp ground flaxseed
  • 1 cup Low-fat Plain yogurt
  • 4 tsp honey
  • 1/2 tsp vanilla extract
  • 1 cup fresh fruit of your choosing

Comments (7)

The muesli with fruit sounds delish, but 20 grams of sugar? Aren't we learning that for women the recommended max should be 24 grams? Maybe not a great recipe after all.

Posted by: Lou Bee | August 12, 2015 8:22 AM    Report this comment

Lou Bee, while you await a reply from the nutritional experts (I am not one), allow me to chime in.

My understanding about the recommended limit on sugar is on ADDED sugar, not the sugar occurring naturally in foods. The above recipe (per serving) has 6 grams of added sugar (in the form of honey) only, so it would be well below the recommendation of 24 grams of added sugar per day.

Posted by: Unknown | September 29, 2015 10:14 AM    Report this comment

This recipe is confusing as it pertains to the per serving amounts and nutritional information.

When 4 servings are chosen, the resultant ingredient list is for one serving, not four (unless I am overlooking something). This appears to be confirmed in the nutritional information when the author states "(1/3 cup muesli and 1/4 cup fruit **each**)" after "Yield: 4 servings" though the number of servings chosen is four.

In looking at the quantities of ingredients in the original recipe, it appears the amounts are for one serving, not four, even though 4 servings are chosen as the quantity desired.

Someone at Tufts needs to relook at how this is configured.

Posted by: Unknown | September 29, 2015 11:03 AM    Report this comment

I agree, the recipe is not well thought out as well as inaccurate. For starters, it would be absurdly sweet. There is almost as much raisins as oats-- probably more by weight-- even before adding the honey and fruit. Also, the ingredients list the quantity for one serving except for the fruit, which is for four servings. In my opinion a better approach to nutrition for breakfast is to learn to prefer less sweet choices.

My muesli recipe, which I got from a friend in New Zealand, goes like this:

1 lb rolled oats
4 oz chopped nuts (toasted)
4 oz sunflower seeds (toasted)
3 oz unsweetened coconut
4 oz raisins

I keep it in a canister, and use 2 oz per meal. I add milk, yogurt, or kefir the night before as suggested, and have it with fruit as suggested. It has excellent staying power, I think because of the fat content in the nuts & seeds, and since the only sweetening is the raisins you can actually taste the oats, nuts and fruit..

If you prefer to measure rather than weigh, it's 4c oats and 1c everything else. A serving is 1/2 c.

Posted by: Margaret Hagen | April 4, 2016 11:02 AM    Report this comment

I am a major Muesli fan, and this is an unusually sweet version. Bircher Muesli is the original and it has no sweeteners, just oats, diced apple, raisins and plain yogurt, NOT sweetened thick Greek yogurt. The first I had was on a British Air flight and they added chopped apples and pistachios to serve.

Posted by: Phoebe Bender | July 25, 2016 10:21 AM    Report this comment

I agree about the honey being too sweet and unnecessary. This recipe is more of a sweet dessert or sweet snack approach. No sweetener is needed. For a nutritious breakfast or snack or dessert, for each person soak 1/4- to 1/3-cup rolled oats in 1 cup of plain yogurt overnight. Then add 1/2- to 1-oz of raw nuts and/or seeds and a half cup of fresh fruit in season (or 1/4 cup dried fruit). When using an apple, I grate it into the prepared meusli. The oats can be soaked a couple of hours if you forget to soak them overnight. They will have a soft but somewhat chewier texture. In France, Germany, and Switzerland, where Meusli is popular, many people like the flavor of cultured milk (yogurt, fromage frais, kefir) with grain flakes, nuts, and fruit unsweetened. Similar to eating pancakes with fresh fruit and sour cream, without maple syrup, or a cinnamon-raisin bagel with cream cheese, as many people do in the USA (but commercial cinnamon raisin bagels are usually made with refined flour).

Posted by: Susannah Gage | November 27, 2016 1:53 PM    Report this comment

Why would anyone put food into a microwave. No need to toast the oats, they are fine used raw. The oats soak up the liquid in the yogurt, making a thick dish. No honey needed.

Posted by: Louise Golub | January 31, 2017 2:54 PM    Report this comment

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