Want to Know All About the Superfood – Muesli?
Muesli has grown in popularity among healthy breakfast options, in recent times. Muesli is essentially a mix of ingredients that are good for your well-being in themselves. It’s a dry cereal that comprises of toasted whole oats, nuts, fruits and wheat flakes. Now, muesli has adapted to accommodate everyone’s needs and is available as gluten-free, low-fat, low-sugar, Bircher muesli, toasted, untoasted and even granola is a variant of muesli. While muesli is highly sorted out as a healthy and easy breakfast option, the nutrition in your bowl depends on a variety of factors that need to be considered – like the key ingredients, the way you eat it, and how it’s made. So, here’s a breakdown of all you need to know about muesli before you choose it as an everyday meal – starting with the basics.
What is muesli?
Muesli came about in the 1900’s and was introduced by a Swiss physician for the diet of patients in a hospital where foods high in nutrition were an essential part of their everyday meals. It became popular in the 60’s when people started becoming more conscious about the foods they consumed and their overall health. Muesli was originally eaten after being soaked overnight and with a little lemon and yoghurt.
What is the nutritional value of muesli?
We’ve learned so far that muesli is a good breakfast option in several ways. But do you actually know what its nutritional benefits are?
Typically, muesli is low in saturated fat and very low in cholesterol. Thanks to the healthy ingredients used, it is also a good source of Vitamin E, Riboflavin, Vitamin B12, Iron, Manganese and more. It is also high in fiber and whole grains that kickstart and maintain the digestive processes in the body. Additionally, it is a source of antioxidants too. However, the downside of muesli lies in the amount of sugar present in it. It varies as per each manufacturer, but to avoid consumption of excess sugar, it helps to check the levels on the box thoroughly.
Can muesli help you lose weight?
There are different versions of muesli and losing weight with it depends on how you choose to prepare it. Unroasted, unsweetened muesli is the healthier option with lower calories. Opt for low fat milk or yoghurt and limit your portions to maintain the low-calorie count. When you choose your muesli box, ensure there are no refined sugars, oils, GMOs, preservatives, flavours or syrups as that increases the calorie count per serving.
What kind of muesli helps you lose weight?
The trick to losing weight with muesli mainly lies in being a savvy shopper. Don’t believe the claims on the box. For example, a box that says, ‘a good source of fiber’ reads as vague. Similarly, ‘no added sugar’ doesn’t mean there is no sugar in your muesli; it could be present in the form of dry fruits or honey. Another mistake we can make is assuming expensive means excellent quality, which is not the case. Muesli is essentially made of inexpensive ingredients that are healthiest in their natural form. So what can you do to know what’s in your breakfast bowl? Read the nutrition panel!
How can you ensure the muesli you choose is healthy?
Here are some things you should look out for while buying your box.
- Keep your serving size limited to ½ a cup daily.
- Choose unroasted as it is the more natural.
- Go for varieties than contain under 20g of carbohydrates.
- Watch the saturated fat. There should be less than 3% per 100g.
- Aim for low glycemic index.
- Pick one with limited dry fruits as they are packed with sugar.
- Look for a mixture of healthy fats.
How can you cook muesli?
The only way to cook muesli is if you choose to eat it like oats. It can be cooked with milk as well as water and as a result the muesli becomes softer and easier to eat.
How can you eat muesli?
The best thing about muesli is its versatility. You can eat it hot like oatmeal, cold with yoghurt or soak it overnight to make the most of all the nutrition. It can also be added to your cupcakes, cookies or pancakes. Dry fruits, nuts and berries also make an excellent accompaniment to muesli and can be combined with different kinds of preparations.
What are some muesli recipes you can try?
1. The classic – Bircher Muesli.
Everyone who tries Bircher Muesli instantly falls in love with it. There’s definitely a “feel good” factor when it comes to Bircher muesli. It’s a comfort food that enhances your mood and gets you going. This could be due to the fact that this classic was meant to be a healing food—it’s slightly different from any store-bought muesli. Here’s the breakdown:
- Heart-healthy oats – high in fiber, manganese and magnesium and a great way to lower blood LDL cholesterol (bad cholesterol).
- Nuts and seeds are packed with protein, fiber and antioxidants. Adding nuts to your diet significantly reduces the risk of contracting heart diseases.
- In order to keep the health quotient going and to improve taste, Bircher muesli also consists of dried fruit such as raisins and prunes that sweeten the dish and make it heartier.
- And finally, this bowl can be topped off with crunchy & crispy apples. They’re an excellent source of vitamin C and fiber.
There are two ways to prepare the oats. You can either soak them overnight in water or take the decadent route and soak them in milk or cream. A finished bowl can be topped off with yoghurt, honey, fresh fruit or toasted nuts, cinnamon and/or seeds.
2. Acai Bowl with Muesli
This is a go-to for anyone who has to rush in the morning but wants a healthy breakfast. It’s simple, quick and tasty. Here’s how to prepare it:
Blend 2 bananas, half a cup of blueberries, 2 tbsp acai powder and water. Place the final mixture into a bowl and add muesli on top for some texture. Simple!
3. Muesli Parfait
Filled with antioxidants, this muesli recipe may not be the healthiest but is definitely one of the tastiest. It’s the crème de la crème of muesli! If you’re expecting guests, you can quickly prepare this and treat their taste buds.
Here’s how it goes:
Layer strawberries, a handful of blueberries, raspberries, Greek yoghurt and muesli in a mason jar. Serve immediately.
Is muesli or granola healthier?
Oats and muesli are essentially made of similar base ingredients. Although muesli is uncooked and is a combination of nuts, seeds and fruits, it can be eaten hot or cold and prepared for the consistency of your choice with milk, water or yoghurt. Whereas granola is a baked cereal that consists of a combination of grains and sweetener and oil that binds the ingredients together. Granola is also less chewy than muesli and is eaten cold.
Since the difference between granola and muesli is the binding agent – sugar, muesli is the healthier option of the two. So if you’re looking for a healthy breakfast option that enhances your diet and is super easy to make – you know where to start!