What is muesli ?
Cereals are the basis of muesli – most often it is oatmeal, but there are other options: rye, barley, wheat, corn, buckwheat, etc. Almost always flakes in muesli are pre-processed in various ways (thermal, steam, etc.) – so that they are edible without cooking and even without long swelling in the liquid. But the flakes would be just flakes if there were no other additives in the muesli. As additives use nuts, dried fruits, dried berries, chocolate pieces. The volume percentage of additives in muesli depends on the brand of the product and manufacturer, it can be from 10% to 50%. The more additives, the muesli is tastier and “richer” (and, as a rule, more expensive), but as far as the benefits to the body are concerned, this is an open question depending on what is added to the muesli. In addition, it is often possible to detect more dubious components in muesli: sugar, flavors, colors, preservatives.
How do muesli affect the body? The beneficial effect of muesli on the body is the effect of cereal flakes, which have a positive effect on the digestive tract, give the body complex carbohydrates, which are especially good in the morning. Muesli is a complex dish consisting of complex (flakes) and simple (dried fruits) carbohydrates, fats and proteins (nuts and seeds). If you use muesli with milk or yogurt, the dish is supplemented with milk proteins and fats, and with juice – carbohydrates. It turns out quite high-calorie complex breakfast (100 g of cereal contains up to 450-500 kcal, depending on the composition).
On the other hand, muesli is a product rich in carbohydrates and fats, therefore it is naive to believe that it is a dietary dish that can be “wrapped up” without measure in the mornings, if you follow the figure. A number of components that can be part of the muesli, and does make them “the enemy of harmony.” Among such components are chocolate pieces, glazed grains, cornflakes, candied candied fruits, salted nuts, banana chips. Therefore, if you are on a diet, very carefully choose muesli, paying attention to the composition. The healthiest and safest option is as follows: minimally processed flakes (oatmeal, rye, barley), bran, natural dried fruits (prunes, dried apricots, raisins), unsalted nuts, no sugar and extraneous additives. The share of dried fruits and nuts should not exceed 30-40%, otherwise it will be a dessert rather than muesli. It is best to mix dried fruits with low-fat and unsweetened yogurt, kefir, ryazhenka, milk. If you like muesli with juice, remember that the juice may contain extra (added) sugar.
You also need to distinguish such a product as cereal dessert. They are called “muesli”, but in composition and essence, it is more dessert, delicacy. In this product, a record number of additives, including sweets, and there are always components that do not even pretend to be healthy or dietetic (chocolate balls, frosting). There are muesli for breakfast – this is the same thing as eating pies or sweet cookies: the body receives a loading dose of simple carbohydrates, the sugar level rises sharply – and just then drops sharply; the feeling of fullness passes pretty quickly, by noon you will be hungry like a wolf. Well, there is practically no benefit from such a product.
Are Muesli Bars healthy?
Muesli bars are considered a useful snack and exist in a variety of options. But are they really useful? Let’s try to understand the traditional method: analyze the typical composition of the bar-muesli. In addition to flakes, grains, shredded dried fruits and nuts, the bars almost always include such components as maltitol syrup (or sugar-containing syrup), coconut or palm oil, as well as a lot of preservatives and chemical additives. This is understandable: the syrup sweetens the bar, the butter holds the components together, makes the mass viscous, and the preservatives make the mixture keep its shape and be preserved without any refrigerators for months. Also very often, muesli bars are coated with white or chocolate icing, and jam or sweet dressing is added. As a result, the bar becomes almost a candy stuffed with “chemistry”. There is no benefit from this product at all; in fact, this is the same snack as, say, a chocolate bar, a sweet bun, or nuts in chocolate.
Muesli with nuts, buckwheat and dates. Dried fruit recipe
pecans and raisins – 100 g
vegetable oil – 60 ml
pumpkin and sunflower seeds – 60 g
large dates – 8 pieces
buckwheat – 170 g
ground cinnamon – 1 tsp
almond petals – 50 g
natural yoghurt – 4 packs of 150 g each
oatmeal – 200 g
How to make granola with nuts and buckwheat:
Soak buckwheat in cold drinking water for 9-11 hours. Rinse, drain and rinse.
Pour dates 500 milliliters of drinking water. Add cinnamon and blend until smooth with a blender. Pour the mixture into a saucepan, add buckwheat and bring to a boil. Do not close the lid. Cook for 5 minutes, then remove from heat.
In the buckwheat mixture add vegetable oil and oats. Stir until smooth. Next, lay out the mixture on a baking sheet made with baking paper and form small pancakes. Then bake in the oven for 15 minutes at 150 degrees. We reach the pan, turn the pancakes and again in the oven for 15 minutes. We take out a baking sheet, we shift pancakes to a bowl. Add nuts and seeds. We wait until cool
After it cools, lay out in glasses. Top with yogurt and sprinkle with muesli, mixed with raisins.
Muesli with nuts and dried fruit
Nuts – 200 g
Vegetable oil – 2 tablespoons
Honey – 4 tablespoons
Dried fruits – 200 g
Sunflower Seeds – 50 g
Oatmeal – 800 g
Peeled pumpkin seeds – 50 g
Flax seeds – 30 g
- Heat the oven to 150 degrees. Grease a large pan with sides of vegetable oil or sprinkle with oil from balonchik.
- Spread oatmeal on a baking sheet. Mix. Bake for 25 minutes, during baking, mix once. Pull the pan out of the oven and raise the temperature to 180 degrees.
- Add nuts to the oatmeal (I have almonds and hazelnuts) and seeds, mix well (right on the baking sheet).
- In a small bowl, mix 2 tablespoons of vegetable oil with honey (or maple syrup). Pour mixture of flakes and nuts on a baking sheet and mix well. Put the baking sheet back into the oven or bake for about another 20-25 minutes until crispy. Stir once during baking. (be careful not to over dry it!)
- Check in 15 minutes and if the nuts are roasted and the oatmeal has turned golden, the granola is ready.
- 10 minutes before the end of roasting add any dried fruit to your taste: I like prunes, apricots and cranberries.
- Cool on a baking sheet (25 minutes). Transfer granola to a jar with a lid and store at room temperature.