Is Muesli Healthy?

What is muesli?

Muesli is basically a mix of grains, seeds, nuts and fruit but there are lots of variations. “You can find gluten-free muesli, toasted or untoasted and its close cousin – granola,” says health expert Lee Sutherland.

With the addition of oats and whole grains, muesli is high in fibre which help regulate the digestive system. However it’s important to read ingredient labels closely as mueslis can contain hidden kilojoules.

So, is muesli good for you?

The healthiest muesli is one that is unroasted, recommends nutritionist Emma Sutherland. “Read your nutritional panels carefully as many commercial types of muesli are far too high in sugar. Toasted muesli contains excess kilojoules due to the use of canola oil, hydrogenated fats and even ‘healthy’ options such as maple syrup, sweeteners or honey.”

As a guide, aim for mueslis that contain 20g of total carbohydrates per serve and less than 3g of saturated fat per 100g, advises dietitian Susie Burrell. And skip the dried fruit, since this increases the sugar content. If you like the nut varieties, they’re a great source of good unsaturated fat, but avoid snacking on nuts during the day as they are high in kilojoules.

Wholefoods chef Lee Holmes recommends mueslis that are have all natural ingredients and contain no additives or added sugar such as Honest to Goodness Sulphur Free Muesli and Ans Ko's Finnish Style Premium Pistachio Muesli.

Perhaps the best type of muesli is homemade. “By making your own muesli you will be able to avoid dried fruit and the roasting process, plus you get to control all of the healthy ingredients,” says Lee Sutherland.

Healthy muesli recipe: Superfood Muesli

Serves approx 10

Ingredients:
1 cup oats (to make this gluten free increase the almonds and coconut to 1 cup each)
1/2 cup of raw almonds (chop in a food processor)
1/2 cup shredded unsweetened coconut
1/3 cup sunflower seeds
1/3 cup pumpkin seeds (pepitas)
1/3 cup chia seeds
1/3 cup wheatgerm
1/2 cup almonds, roughly chopped
4 tbsp LSA meal
2 tsp cinnamon

Method:
1. Mix all ingredients in a bowl then add into a large glass jar to store/
2. To serve top with berries (lower in sugar but super high in antioxidants), natural and a drizzle of honey if desired.

Recipe: Lee Sutherland – Health Expert and Founder of fitnessinthecity.com.au

Healthy granola recipe: Supercharged Granola

Serves approx 10

Ingredients:
100 g quinoa flakes
20 g buckwheat puffs
25 g buckwheat groats
50 g pepitas
25 g sesame seeds
50 g almond flakes
50 g sunflower seeds
25 g linseeds
1/2 tsp nutmeg
1/2 tsp cinnamon
60 mls caramelised ACV (recipe*)
1 tsp alcohol free vanilla essence

Method:
1. Set oven to 180 degrees Celsius
2. Measure ingredients and place in mixing bowl
3. Add cinnamon and nutmeg and stir
4. Add vanilla essence and caramelized ACV and stir to mix
5. Place in a baking dish
6. Bake in middle shelf of oven for 40 minutes
7. Stir after 20 mins and correct flavours
8. Remove and let cool then place in sealed container

Caramelized ACV (recipe*)
1 cup Apple Cider Vinegar
1 tsp powdered stevia or 20 drops liquid stevia (plus extra depending upon sweetness required)
Place on stove and boil down to half on a medium heat
Remove and let cool

Recipe: Lee Holmes - wholefoods chef and author of Supercharged Food

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