If you’re looking for a breakfast that’s easy to make and will keep you energized throughout the day, this healthy muesli recipe is for you! This nutritious mix of rolled oats, grated apple, Greek yogurt, soymilk (or other plant milk), raisins, pumpkin seeds, walnuts and honey is not only delicious but incredibly healthy.
The combination of ingredients in muesli makes it packed with essential vitamins and minerals like iron, zinc, magnesium and phosphorus which provide energy and help your body operate efficiently. Muesli is also packed with soluble fiber, which helps to reduce cholesterol levels and support a healthy digestive system. Not to mention the calcium-packed Greek yogurt, protein-rich soy milk and omega 3-filled walnuts!
The origins of Muesli
The classic dish we know as muesli today has its origins in Bircher muesli, an invention of Swiss physician Maximilian Bircher-Benner. Developed in the early 1900s at his hospital to promote health, his concoction was a mixture of raw soaked oats, fresh fruits such as apple and pear, lemon juice, nuts, seeds and cream, honey or sweetened condensed milk.
This simple but nutritious combination was hailed for its health benefits which have since been scientifically proven – from providing energy to boosting immune function and improving digestion.
Homemade muesli ingredients and substitutions
- Rolled oats: also called old fashioned oats. These work best in this recipe, but quick (one minute) oats can also be used. Do not use instant oats, as most of them have added sugar and preservatives.
- Apple: you can use any sweet and juicy apple, preferably organic as apples are part of the “dirty dozen”. Wash it well and grate it without peeling. The skin is loaded with nutrients. I’ve never found the need to add lemon juice to prevent the apple from browning, and when I have added it, more sweetener has been needed to counterbalance the tartness.
- Greek yogurt: I like to use non-fat to keep saturated fats to a minimum. Use your personal favorite. I recommend Greek yogurt as opposed to regular yogurt as it is higher in protein and calcium.
- Soymilk: unsweetened plain soymilk is the closest in nutrition to cow milk. Buy certified organic soymilk, as it is grown without chemicals and is GMO free. You can use any plant milk of your choice here, but I do not recommend cow milk as it might curdle with the acidity of the apple and create an unpleasant texture.
- Raisins: they will plump up nicely and add a nice bite of sweetness. You can use other dried fruit of your choice (cherries, dates, or cranberries for example).
- Pumpkin seeds: they add a wonderful crunch. Letting them soak with the other ingredients helps soften their skin a bit. Sunflower seeds would be a possible substitute.
- Walnuts: add these only when serving, otherwise they will become soggy in the mix. Other crunchy nuts would work as well: almonds, hazelnuts, pistachios…
- Honey: it is optional as it is a source of added sugar. If the apple is nice and sweet, raisins provide enough sweetness that you can omit the honey.
How to make this healthy muesli
Making Bircher muesli doesn’t require much effort – all you need to do is mix together equal parts Greek yogurt, milk, rolled oats and grated apple. Add raisins and seeds. Let that soak overnight in an airtight container in your refrigerator. Top with walnuts and honey and eat!
Muesli is an incredibly versatile dish too. You can have it as is, or enjoy it heated up like oatmeal – either way you’ll be getting a good dose of nutrients to start your day off right.
So who says breakfast has to be boring? Get creative in the kitchen with this nourishing Muesli recipe – you won’t regret it!
Other delicious recipes
- Wash and grate the apple, unpeeled, until you get about 1/2 cup.
- In a container with an airtight lid, whisk together yogurt and soymilk.
- Add rolled oats, grated apple, raisins and pumpkin seeds and stir until combined.
- Place the lid on the container and refrigerate at least 12 hours.
- When ready to eat, stir well.
- Top with walnuts and honey and serve.