This healthy muesli recipe could not be simpler: pop all the ingredients in a jar and you’re done! Simple, hearty and packed with gut-friendly ingredients like oats, dried plums and ginger, you can enjoy this muesli hot, cold or soaked overnight, bircher style.
Packed with gut-loving fibre, protein and omega 3 fats, this simple muesli is so grounding.
Sometimes, you’re just craving a simple, grounding, nourishing breakfast that feels like a mental and physical reset. Like after a vacation. Or the holidays. Or, after spending too much time on Tiktok and your morning routine gets overrun with greens powders and black goo.
Whatever needs resetting, this 10 minute muesli is the balm for frazzled wellness minds swimming in a soup of overcomplicated regimes. But what, um, you may ask, is muesli? It’s raw oats, nuts and seeds, my friends. More specifically, a Swiss style raw oat cereal known as Bircher muesli. Bircher muesli walked so overnight oats could RUN.
Some people like to toast their oats and nuts in the oven but honestly, I find myself uncharacteristically attached to the traditional, raw version of Swiss style muesli for breakfast…with my own tweaks of course. I mean, how good does plum, ginger and cardamom sound???
I know what you’re thinking: Wait. Aren’t plums…prunes? Hear me out.
Because I am a gut health dietitian as well as a cookbook author, I MAY have hid a surprisingly gut healthy recipe behind a chill recipe with a cool flavour combo. We’re talking high in fibre, with about 5 grams per measly half cup serving including tummy soothing soluble fibre (oats + prunes).
Prunes don’t deserve their dusty rep…they’re actually super delicious and totally nutrient dense. But in case I didn’t convince you, there are so many other fantastic combos: like dried cherries and sliced almonds, or apricot and walnuts. To keep it low FODMAP, just skip the prunes and use a low FODMAP fruit like strawberries at serving.
How to make this simple muesli your own!
Muesli is exceedingly flexible, kind of like your yoga-loving aunt. I’m giving you the exact ratios I use in case you want to customize it to your own tastes, needs, or well…what you’ve got hanging out in your pantry. Live your life!
Make this muesli your own. For more bowel benefits, double the ginger and prunes. Want 100% of your daily omega 3 in one serving? Double the hemp.
4 Parts Old Fashioned Oats: not quick oats (too mushy), not steel cut (too hard)…regular oats. You can easily find gluten free oats if need be.
1 Part Nut or Seed: The crunch. I’ve used pumpkin seeds, both so this recipe is nut free but/and/also they’re a source of protein and gut-loving zinc. Use what you have!
1 Part Dried Fruit: I love this admittedly unique combo of prunes and ginger for their flavour AND gut benefits. Ginger is pro-kinetic, meaning it helps with stomach emptying (AKA settling the stomach) and prunes contain special sugars that help encourage, ahem, regularity. You could easily double the dried fruit for a more fruity (and bowel boosting) muesli – especially if you aren’t planning on adding fresh fruit to the mix – but I wanted to keep added sugars super low here.
½ Part Omega 3 Rich Seed: your friendly internet dietitian wants you to get your daily dose of omegas, and this is an easy way to do it. I’ve used hemp hearts, which also offer a boost of plant-based protein and minerals. You can swap ground flax or chia seeds but note that when soaked, they’ll get a little jelly-like (which you might love!)
Three ways to prepare this muesli
Use 4 parts muesli, 1 part fruit, 1 part nut or seed, 0.5 part omega 3 rich seed.In 10 minutes, you’ve made 12 servings of muesli. Well done you.
You’ve got options, friends! Let’s do this.
Cold Cereal: This is how I usually eat them. Add ½ cup muesli to a bowl, grate in half an apple, top with milk. I let it sit for 10 minutes as I make my tea or brush my teeth etc. Then enjoy!
Overnight Oats: Add ¾ cup milk and ½ cup of muesli to a jar and store overnight in the fridge for a more tender, overnight oat style breakfast. Add sweetener, more milk and fruit as desired in the morning.
Hot: Simmer a ½ cup serving in ¾ cup of water or milk like oatmeal, for about 10-15 minutes. Top as desired.
My favourite way to eat this muesli is as a simple cold cereal with grated apple.
Why muesli is so, so good for you
This easy ginger and plum muesli is all about the power of plants: 5 grams of fibre, 8 grams of protein (add soy milk or hemp milk for even more protein!) and a host of good for you ingredients.
It feeds the microbiome: oats are a wonderful source of fibre, particularly a soluble fibre known as beta-glucan, which not only helps support blood sugars and heart health, but is known to boost the gut microbiome.
What’s more, consuming raw, soaked oats, such as muesli, will ensure that there is a significantly more resistant starch in muesli than cooked oats – which is another big microbiome boost.
It’s low in sugar and oils: the sweetness here comes from a modest amount of dried fruit – not added sugars – and there are no added oils because the ingredients are not baked.
More wonderful overnight oats recipes
High Protein Overnight Oats
Grated Carrot Cake Overnight Oats
5 Minute Tiramisu Overnight Oats
Banana Peanut Butter Overnight Oats
Print
10 Minute Muesli Recipe with Hemp Hearts
This healthy muesli recipe could not be simpler: pop all the ingredients in a jar and you’re done! Simple, hearty and packed with gut-friendly ingredients like oats, dried plums and ginger, you can enjoy this muesli hot, cold or soaked overnight, bircher style.
4cupsold fashioned rolled oatsgluten free if needed
1cupraw pumpkin seeds
½cuphemp hearts
½cupcrystallized gingerdiced
½cupprunesdiced
½teaspoonground cardamom
Imperial – Metric
Instructions
Place all of the ingredients in a large, airtight container and stir or toss to combine.
Enjoy it as a cold cereal: place ½ cup in a bowl with grated apple and top with your favourite milk. Let sit for 10 minutes before enjoying. Sweeten as desired.
Enjoy it as overnight oats: place ½ cup in a jar with ¾ cup milk and some fruit. Refrigerate overnight and sweeten as desired.
Enjoy it warm: simmer ½ cup with ¾ cup of water or milk in a pot over medium low heat for 10-15 minutes.
Notes
To keep this muesli low FODMAP, simply omit the prunes. Double or leave the ginger measurement as is. Fresh strawberries are a great low FODMAP fruit choice for serving.
Want to make a single serving to see if you like this before making a whole batch? Combine 1/3 cup oats, 1 tbsp of pumpkin seeds, 1 tsp of hemp hearts, 1 diced prune and 1 diced ginger with a sprinkle of cardamom in a bowl and serve.
The post 10 Minute Muesli Recipe with Hemp Hearts appeared first on Desiree Nielsen.
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