Healthy Homemade Muesli with Walnuts
This homemade muesli is one of the healthiest alternatives to breakfast cereal you could ever make.
It combines high omega-3 walnuts and flaxseed meal with blood sugar stabilizing cinnamon, tropical coconut and several other very healthy ingredients.
Make up this homemade muesli recipe once and you won’t ever want to go back to bland and fattening breakfast cereals out of a cardboard box.
Breakfast Cereals Versus Homemade Muesli
Despite their popularity, most breakfast cereals aren’t a great way to start your day. Usually made with highly processed grains and often loaded with sugar, or even worse high fructose corn syrup, they provide a brief burst of sugar-based energy, but then often lead to the classic mid-morning slump.
Worse, the excess insulin that is released to deal with this flood of simple carbohydrates is the very hormone responsible for fat storage and weight gain.
Some breakfast cereals, particularly the ones heavily marketed to children, also contain artificial colorings linked to behavioral problems. Others have surprisingly high levels of mineral stripped salt and other additives.
All in all, the vast majority of breakfast cereals that come in brightly colored boxes with smiling characters, generally lack in real nutrition and are an unhealthy way to begin the day. There’s a good case to be made for them contributing to our growing waistlines and particularly the rising levels of childhood obesity.
Organic eggs or fat burning avocados are much better long-lasting fuel to break your fast with. However, one type of cereal – homemade muesli – can be made into a healthy breakfast and is an excellent opportunity to start off your morning with some nutritious foods like walnuts.
Walnuts taste great and have an very healthy nutritional profile full of beneficial fats like omega-3s, antioxidants with gamma tocopherol and polyphenols and minerals such as copper, manganese, iron and zinc.
Here is one of my favorite ways to add them to your diet: with this delicious homemade muesli recipe.
How to Make a Healthier Homemade Muesli
This homemade and healthy muesli recipe is rich and satisfying and provides much longer lasting energy than sugary processed cereals. It also extremely good for you with a wide variety of important nutrients for better health.
I find it’s best to make this up once a week and keep some of the ingredients, like the walnuts, ground flax seed and oat bran, in the fridge until you need them again.
Pour all of the ingredients ahead into a large container with a lid so you can shake them up together once you’re done.
- 5 cups of organic rolled oats – Oats are one of the healthier grains with a good range of minerals like manganese, selenium, phosphorus, magnesium and zinc. They also don’t contain the gluten found in wheat that can be an allergen for some people.
- 1 cup of skin on organic walnuts – You can read about just how good for you this king of the nuts is in the page on walnut’s amazing health benefits.
- 1 cup of desiccated coconut – Coconut adds a rich tropical flavor to this muesli and is full of medium chain fatty acids like capric acid that are a great energy source. These MCFAs also have some very beneficial effects on your digestive system.
- 1 cup of cold milled ground flaxseed – Flaxseed meal is another excellent source of omega-3 fatty acids and vitamin E, as well as beneficial phytoestrogens and lignans.
- 1/2 a cup of organic oat bran – Oat bran is preferred to wheat bran for its high levels of soluble fiber.
- 1/2 a cup of raw US grown pumpkin seeds – Pumpkin seeds are little mineral rich nutritional powerhouses and another source of healthy fats. They are particularly helpful for preventing several common male health problems but are a very good seed for women to eat as well.
- 1 or 2 tablespoons of true Ceylon cinnamon. Cinnamon is a delicious and warming spice that helps with appetite control, controlling blood sugar levels and has many other health benefits.
Once you’ve added all these healthy homemade muesli ingredients to your container, shake it up well and pour or spoon it into your bowl. You probably only need about half to a third of what you’re used to having with commercial cereals to fill you up.
- Bananas add some creamy sweetness to this homemade muesli, along with minerals like potassium, B vitamins and vitamin C. The easiest way to add them is to peel off half of their skin and then slice them into bite-size pieces with your spoon, right over the top of the muesli in your bowl.
- Kiwi offers another simple way to sweeten your muesli with a healthy fruit. They provide significant levels of vitamin C and other antioxidants and work particularly well in this mix. The best way to use them is to cut a ripe one in half and scoop out the green pulp with a spoon. Then just slice them up into your homemade muesli.
- Goji berries make an interesting healthy muesli addition. The little red berries are full to bursting with health nutrients and have a tangy raisin/cranberry flavor. They usually come dried so what I do is add a tablespoon or two to a glass and soak them first for 10 minutes in a little water. I’ve enjoyed other berries like organic blueberries, blackberries or strawberries in this muesli recipe as well.
Sugar-Free Homemade Muesli
Fruit and berries are a great way to sweeten your homemade muesli, but what if you don’t have them? It would be a shame to make up something so healthy and then add sugar to it.
Truly raw honey (not heat treated) is a far healthier option, but the simplest and most inexpensive option I’ve found is herbal stevia extract.
Older stevia extracts did have a bit of an aftertaste, but I use this new stevia glycerite which tastes very sweet with no aftertaste.
When I was looking for the best stevia I read a lot of reviews and it was the most positive. I’ve been very happy with it and just four or five drops mixed into your muesli does the trick.
So there you have my healthy homemade muesli recipe. Simple to make, tastes great, satisfying and filling and really good for you. Try it and see if those mid-morning energy slumps don’t become a thing of the past.
I’d really appreciate your comments on what you think of this homemade muesli recipe and any suggestions as to how to make it even healthier.
Photo 1: mrtopf / Photo 2: Pamela Barclay