14 Jul Best Ever Muesli Recipe
With such a large selection of muesli and breakfast cereals available at the supermarket, working out which is the best option to feed your child can be difficult. Many store-bought varieties are labelled ‘healthy’ but unfortunately this isn’t always the case. They often contain added chemical preservatives, emulsifiers, nasty vegetable fats and full of ‘hidden’ sugar.
These are my top tips when trying to determine which muesli or breakfast cereal is the healthier option for your child. The nutritional panel is a good place to start – to work out the sugar content, 4 grams of sugar is equivalent to 1 teaspoon of sugar.
Look for oat-based cereals
Oats are one of the best grains to look for because they are wheat-free and high in fibre to support gut health. They will also keep your child full for longer and help to stop snacking of sugary snacks in between meals.
Avoid Puffed Grains
Puffed grains are too easily digested and won’t keep your child satisfied for long leading to mid morning sugar cravings. Puffed grains are usually higher in sugar which can impact your child’s mood, focus and concentration throughout the day. Wholegrain options are the better choice such as rolled oats or quinoa.
Raw untoasted muesli is healthy
Most toasted muesli’s have been oven roasted in unhealthy vegetable oils with added sweeteners. So unless you’re making your own dry oven baked muesli at home, I’d suggest you avoid most of the toasted muesli on the market.
Limit dried fruit
A small amount of dried fruit in the morning is fine but fresh is best. But if you are looking to reduce your child’s sugar intake I would recommend choosing an option that is free from dried fruit.
‘Gluten-Free’ is not always the healthier choice
It’s easy to fall into the trap of thinking gluten-free is healthy. Most packaged gluten-free muesli’s are toasted with loads of added sugars. So when it comes to gluten free, always choose an un-toasted version or to save money, make your own!
Raw Nut Muesli Recipe
Making your own muesli allows you to purchase good quality fresh ingredients. You can vary the recipe to suit the family taste buds.
Ingredients
- ½ cup flaxseeds
- 1 cup almonds, slivered, chopped or flaked
- 1 cup sunflower seeds
- 1 cup shredded coconut
- 1 cup walnuts, chopped
- ½ cup dried apple or gogi berries
- 2 teaspoons cinnamon
- 2 teaspoons vanilla essence
- Add either 1 kg traditional oats or for gluten free muesli use rolled quinoa or rice flakes.
Method
- In a large bowl, mix all ingredients together.
- Store in a cool place in an air tight container with a tight fitting.
FIONA STOCK | THE CHILDREN’S NATUROPATH | MELBOURNE NATUROPATH
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