Fresh Muesli with Apples, Currants, and Toasted Almonds
Did you know that the dry muesli that comes in a box bears no resemblance whatsoever to the fresh muesli you can make from scratch?
If you've never tasted fresh, homemade muesli, you owe it to yourself to try this recipe.
The heart of fresh muesli is rolled oats soaked in milk. (I love to add currants to the oats for the delicate sweetness they release.) Once they've absorbed the milk, you'll coarsely grate loads of snappy apples and add them to the mix, along with yogurt, honey, and a generous splash of lemon juice.
The lemon juice is a critical ingredient here. It brightens the flavors and brings a needed counterpoint to the sweetness of the fruits and honey. So don’t be tempted to skimp.
Serve it with seasonal berries and toasted almonds, and you have a muesli that's not only nutritious, it's also light and absolutely delicious.
What a perfect way to start your day!
- 2 Cups rolled oats
- 1/2 Cup currants or raisins
- 1 1/2 Cup milk
- 1 1/4 Cup nonfat Greek yogurt
- 1/4 Cup honey or maple syrup
- 4 medium-sized Gala, Braeburn, Fuji or other firm-fleshed apples, cored
- 1/4 Cup lemon juice
- 1/3 Cup slivered almonds
- 2 Cups berries
Calories Per Serving553
Folate equivalent (total)43µg11%
Apple Almond Bircher Muesli with Winter Fruits
A regular brown package arrived via courier last week. Inside, all three hundred and four first pass pages of an uncorrected manuscript that is my next cookbook.
The words, the photos and the recipes all compiled together into a neat little package that has been my passion project for the last two years. What a thrill to hold the unbound pages in my hand.
I’ll get to introduce the cookbook to you soon, and share the cover as well as a sneak peek of the recipes to come, but for now, I need to pick up a pencil, put my head down and focus on these final corrections before it goes to print. Things may continue to be a little quiet here on the blog in January, but I’ll be back before you know it, along with more stories, ideas and recipes.
But for right now, let’s share breakfast in the form of Apple Almond Bircher Muesli with Winter Fruits.
My mom had a copy of Jill Dupleix’s New Food when I was growing up, and I must have made every recipe in the book, as well as memorized many of Jill’s famous kitchen mottos like learning from our mistakes, refusing to buy anything called instant and never apologizing for our food.
Jill introduced my eleven-year-old self to the joy of starting the day with a bowl of bircher muesli topped with yogourt and grated apple. It’s a breakfast bowl I’ve made over and over again ever since those earlier days, customizing it with whatever I have on hand in my pantry and fruit bowl. And it never gets old.
Nowadays, I sweeten it slightly with maple syrup and add a little chia seed for those Omega 3’s. I use almond milk as I can’t digest regular milk anymore, but I have no problem with cultured yogourt, and always stir a few spoonfuls into the oats.
Toppings include toasted nuts, seeds and coconut chips, as well as heaps and heaps of seasonal fruit. I adore sliced cranberries paired with pomegranate or thinly sliced tart green apple with chopped persimmon.
If you’re looking for a fresh and nourishing breakfast that is also fast to prepare, mix up a jar of bircher muesli today. It’s prepped the night before, which makes for an absolutely simple morning.
One last tip: try toasting the oats and the coconut before stirring the muesli together for a nuttier take on the usual bowl of oats.
Muesli toasted and un-toasted
- 2 cups rolled oats
- 1/2 cup bran
- 1/4 cup sunflower seeds
- 2 tbsp crushed walnuts (20g)
- 1 tsp sesame seeds
- 2 tbsp flaked almonds (15g)
- 1 tbsp lecithin
- 1 tbsp linseed
- 1 tbsp brown sugar
- 1 tsp cinnamon
- 2 cups rolled oats
- 2/3 cup bran
- 1/3 cup sunflower seeds
- 1/3 cup pumpkin seeds
- 1/4 cup dried cranberries
- 1/4 cup currants
- 2 parts rolled oats
- 2 parts other rolled grains (or another 2 parts rolled oats)
- 4 parts nuts and seeds
- 1 part dried fruit
Then I just stir it all together in a big bowl, store it in an airtight container, and scoop out 1/2 cup or so for each breakfast or snack.
Here’s the formula broken down with options:
2 parts rolled oats
This is pretty straightforward. I buy my rolled oats out of the bulk bin at my local grocery store. If you are gluten-free, you’ll want to look for certified gluten-free oats.
2 parts other rolled grains
- Triticale (a cross of rye and wheat)
- Spelt flakes
- Quinoa flakes (quinoa is actually a seed that performs like a grain!)
- Or just another 2 parts rolled oats!
If you’re gluten-free, you’ll likely want to stick with quinoa flakes – or simply add more gluten-free rolled oats.
4 parts nuts and seeds
This is where it gets good! Throw in one or more of the following. Chop up the bigger stuff first!
- Sunflower seeds
- Pepitas (pumpkin seeds)
- Sesame seeds
For an extra healthy punch of goodness, you might also include a small amount of the following:
1 part dried fruit
Choose from these delicious dried fruits:
- Golden raisins
- Coconut flakes or chips
- Freeze-dried strawberries
Mix and match however you want – make your muesli your own!
- 4 cups (32 ounces) plain low-fat yogurt
- 1 1/2 cups old-fashioned rolled oats
- 1/4 cup wheat germ
- 1/4 cup dried currants
- 1/4 cup dried apricots, finely chopped
- 1/3 cup whole raw almonds, toasted and coarsely chopped
- 1/3 cup sunflower seeds, toasted
- 1 small apple, halved, cored, and cut into 1/4-inch-thick slices
- 2 tablespoons plus 2 teaspoons honey
Stir together oats, wheat germ, currants, apricots, almonds, and sunflower seeds in a medium bowl.
For each serving, top 1/2 cup yogurt with 1/4 cup muesli arrange apple slices on top. Drizzle with 1 teaspoon honey.
Never had Muesli before and I"m so glad that I tried this recipe! I added 1/2 cup dried cranberries, 1/2 cup almonds, 1/2 cup pecans, 1/2 cup dates, decreased the walnuts to 1/4 cup, and omitted the brown sugar. So good. I'm hoping this will replace my daughter's(4 years old) cereal so I'll have to see how she reacts to it.
I used Splenda Brown Sugar Blend and only 1/2 the amount called for in the recipe (as is the case with Splenda blends) and we LOVE this!! My children and I eat this whole batch within two days of making it so we've gone to at least doubling or tripling it. We eat 1 cup at a time with soy milk. My son and I microwave it for 1:30 and my daughter eats it cold. THANK you for this wonderful, healthy, satisfying, hearty Muesli!
I make Muesli a few times a week for my family of 5. Here is how I got my husband to TRY oatmeal and LOVE it with almost no time or effort! I simplify this to equal parts rolled oats and fat free milk with a little cinnamon and sugar (if desired) with raisins and blueberries. To make things even easier - I use those ingredients and mix them before bed, cover with wrap and put it in the fridge. The oats get a deliciously chewy texture and everything is super cold since it chilled overnight. (I even heat it for my little ones when they wake up chilly) For blueberries, I use the blueberries we picked and froze because they thaw perfectly by morning. All but the milk and berries can even be premixed in bulk and kept on hand to make it even EASIER! Don't forget - put in whatever you want for mix-ins! Nuts are great!
This recipe is excellent! (And it saves $ on cereal.) My husband loves it and eats it with organic yogurt. I've added slivered almonds, organic rye oats, and soy oats. It also works great as hot cereal--we added dry milk and dried blueberries on our last hiking trip.
This is excellent - better than any oatmeal (I like it hot - 90 secs in the microwave w/ some skim milk) and best of all it literally cost $1 to make at the local organic grocery store using the bins. I used almonds instead of walnuts, BTW.
i've been making this without a recipe for years. it's delicious with chopped granny smith apples, and any other fruits in season. i actually made it this morning-before coming across this recipe- using strawberries, apples, banana. it usually stays in the fridge for a few hours to soften up and absorb the yogurt. after finding this recipe i added craisins, wheat germ, chopped pecans and sliced almonds. YUM!
- 200g rolled oats
- 200ml milk (or semi, skimmed or whole, or soya)
- 100ml Pink Lady® apple juice
- 3 tbsp Greek yoghurt
- 2 tbsp runny honey, plus a little extra to drizzle
- ½ juice of lemon
- 2 large Pink Lady® apples, finely chopped
- Handful blueberries
- Handful toasted flaked almonds
In a mixing bowl, add the oats and pour over the milk and apple juice and stir to mix.
Add the yoghurt, honey and lemon juice and stir well. Lightly fold through the Pink Lady ® apples and blueberries.
Serve in bowls, topped with some toasted almonds and drizzled with a little honey.
So how do we get that much protein?
It might seem daunting to reach 25-30 grams of protein before noon, but when you consider that one 8 oz glass of milk contains 8 grams, you&rsquoll see that there are some easy ways to get your morning protein. And, if you look at breakfasts around the world, you&rsquoll see that increasing protein in breakfast is as simple as getting a little global inspiration.
Today we&rsquore sharing a traditional Swiss and German breakfast cereal that will get you on your way to that 25-30 gram mark.
Bob’s Red Mill Muesli Products
Bob’s Red Mill muesli grains are lightly steamed before rolling, but are not further processed, so they have a satisfying, chewy consistency. We make ours in five unique flavors with simple and clean ingredients. They contain 5g of sugar or less per serving and come in a variety of non-GMO options, from gluten free to whole grain to paleo.
Old Country Style Muesli
Bob’s Red Mill 18 oz Old Country Style Muesli comes in a stand-up, resealable, convenient pouch. It’s a wonderful blend of whole grain rolled oats, wheat, rye, triticale, barley flakes, almond slivers, date crumbles, raisins, sunflower seeds, and walnuts. These wholesome ingredients provide a super nutritious and sustaining whole grain cereal that’s packed with valuable fiber and can be eaten at any time throughout the day. Try this muesli for breakfast, heated like oatmeal, or pour almond milk over it and serve it as cereal. For texture, you can sprinkle in some chia seeds or mix in a number of fresh fruits and berries. Use it to top your yogurt or place a cup in your cookies, pancakes, savory muffins, breakfast bars, and more.
Gluten Free Muesli
Our incredible Gluten Free Muesli is the perfect blend of slightly toasted gluten free rolled oats, raisins, brown rice crisps, dried apples, sunflower seeds, cranberries, almonds, roasted soy beans, pumpkin seeds and coconut flakes. It’s unprocessed, wholesome, and makes an amazingly nutritious addition to your diet (morning, noon, or night). Similar to our Old Country Style Muesli, you can try this cereal for breakfast, warm or cold, or mixed with fresh berries and thrown on top of yogurt. You can use it in baked goods, from muffins to cookies, and can also soak it overnight in yogurt if you’d like to try it served up Swiss style. For a unique way to enjoy it, consider using our gluten free muesli as a base for a savory granola made with rosemary and Parmesan.
Gluten Free Tropical Muesli
Looking to escape to a tropical island by way of breakfast food? Well, you’re in luck! Bob’s Red Mill Gluten Free Tropical Muesli features three gluten free grains combined with real pieces of strawberry and mango. Sunflower seeds, pumpkin seeds, almonds, and macadamias provide a subtle nutty undertone. Real, unsweetened coconut adds the final touch of sweet indulgence. Like our other muesli products, you can enjoy it hot or cold, with yogurt, or straight out of the bag. Add it to smoothies for a tropical and festive flair, enhance your baked goods with it, and even try it with juice!
Paleo Style Muesli
For those on a grain free diet looking to integrate muesli into your diet, Bob’s Red Mill has you covered. Our Paleo Muesli is made with unsweetened, unsulphured coconut flakes that are tossed with blueberries, cranberries, currants, and strawberries. It also incorporates macadamia nuts, almonds, cashews, sunflowers, and pumpkin seeds for a creative twist on the traditional muesli. We don’t suggest eating this particular muesli hot, so pour milk over it, enjoy it on top of yogurt, or by itself.
Fruit and Seed Muesli
For another twist on a classic, give our Fruit & Seed Muesli a try. It has a foundation of seven wholesome grains (wheat, rye, barley, oats, triticale, sorghum, and kasha) and is made even tastier with the addition of almonds, raisins, cranberries, cherries, coconut flakes, blueberries, sunflower, pumpkin, flax, and hemp seeds. You can try it hot or cold, with milk, water, juice, or yogurt. Soak it overnight in yogurt or milk for soft grains or try throwing it in your next batch of cookies or bread.
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Cheap muesli vs expensive muesli
Muesli has gone upmarket. For $20 (or more!) a kilo, you can get stylishly packaged organic grains mixed with exotic ingredients like wild figs, biodynamic pears, white mulberries and pistachios. While posh muesli may be delicious, the extra dollars you fork out &ndash which can be more than $50 per kilo for some brands &ndash won't necessarily buy you a healthier product.
At the cheaper end (for as little as $3/kg) the fruit ingredients are more likely to be sultanas and apricots than barberries and goji berries. You'll also usually get fewer nuts in the mix (mainly almonds), but you're just as likely to get a nutritious start to the day.
When choosing a muesli always check the nutrition information panel (NIP) first and don't be swayed by nutrition claims alone &ndash despite its healthy image, muesli can be sugary and kilojoule-dense.
The most common claims on muesli packs are gluten- and wheat-free or claims about fibre and/or wholegrain content, but "low in salt", "no added sugar", "high protein", "low GI" and "low fat" claims are also popular.
The problem with nutrition claims is that they don't tell the whole story &ndash products claiming "no added sugar" can still be high in total sugar, for example, and on the flip side, products that are low-fat or contain more than average fibre may not proclaim it.
Adults should be eating about 30g of fibre a day, and a high-fibre breakfast cereal is a good starting point &ndash muesli will often fit the bill.
Tips for choosing higher fibre:
- Foods that contain at least 4g or 7g of dietary fibre in a serving are defined in the Food Standards Code as "good" and "excellent" sources of fibre respectively, so check the NIP.
- Don't rely solely on claims like "good source of fibre" or "high in fibre" &ndash many mueslis with above-average fibre may not actually claim that on the packaging.
With it's healthy image, you might not expect muesli to be laden with added sugar. But even when sugar isn't listed as an ingredient, muesli can still be high in sugar if it's full of dried fruit. While it can provide valuable nutrients, dried fruit is also a concentrated form of sugar. A muesli might also claim "no added cane sugar" but contain enough dried fruit and honey (sugar, just in another form) to give you a decent sugar hit.
Tips for choosing lower sugar:
- Genuinely "low-sugar" mueslis have no more than five percent (5g per 100g) sugar, according to the Food Standards Code, so check the NIP.
- Check the ingredients list for added sugar. It can be disguised as honey, maple syrup, golden syrup or glucose, for example.
- Watch out for dried fruit in the top three ingredients.
Mueslis are intrinsically higher in fat than other cereals, but the fat is often from oats, seeds or nuts, so it's the "good" unsaturated type (and you get the valuable nutrients that are found naturally in these ingredients).
Tips for choosing lower fat:
- Check the NIP. For true low-fat muesli look for ones with three percent (3g per 100g) fat or less.
- The type of fat is also important. Again, check the NIP – the lower the ratio of saturated fat to total fat the better. The ingredients list can help you determine whether the fat comes mainly from nuts and seeds (unsaturated fat) or added fat, depending on which is listed higher up. Where added fat is listed as "vegetable oil", it could be from coconut oil, which is a saturated fat, or "hardened" vegetable oil, which can contain trans fat – as bad for us as saturated fat.
- Rather than avoiding higher fat mueslis, simply be restrained with the portion size you serve yourself – this will mean you get the benefits of these good fats while limiting your intake of the associated kilojoules.
Muesli was created around 1900 by Swiss physician Max Bircher-Benner, who used a diet of raw vegetables, fruit and nuts to treat patients. The original Bircher muesli was uncooked rolled oats soaked in water or fruit juice, served with grated or chopped fresh fruit. Bircher muesli is moister than most packaged mueslis and is like a cold, fruity porridge. Nowadays, Bircher or Swiss-style mueslis tend to be oats mixed with other cereals, nuts, seeds and various dried fruits, but grated apple is still a common ingredient.
Natural muesli implies that it hasn't been toasted or baked, but it's a meaningless term for helping you choose a healthy product.
Toasted, roasted or baked muesli
In the past, toasted mueslis were often higher in fat. But these days many toasted (and roasted and baked) mueslis contain lower than average fat, and not all of them list oil as an ingredient. On the other hand, many contain added sugar, often in the form of honey. Honey could be used in the heating process to give that glazed look common to toasted mueslis.
Originally 'granula', this is a muesli-like cereal invented in New York around the same time as the Swiss were inventing muesli. Granula consisted of wholegrain products clustered together and baked until crispy. It was revived as a 'health food' in the 1960s when fruits and nuts were added. The name granola is trademarked in Australia by Sanitarium, but there are plenty of granola-style products on the shelves, usually marketed as 'clusters' or 'crunchola'. Most granola-style cereals, like most mueslis, are oat-based. The majority contain added oil and sugar (sometimes in the form of honey or other sweet syrups) to hold them together.
Homemade muesli recipe
This delicious muesli has been created by our resident home economist, Fiona Mair.
- 2 cups rolled oats
- 1 cup rice bran
- 2 cups triticale flakes (or substitute wheat, rice or bran flakes)
- ¾ cup unprocessed wheat bran
- 1 ½ tbsp sesame seeds
- 2 tbsp slivered almonds
- ¾ cup shredded or flaked coconut
- 2 tbsp honey
- 150ml fresh orange juice
- ½ cup apricots, chopped finely
- ½ cup sultanas
- 6 pieces dried apple, chopped finely
- 5 pieces dried mango, chopped finely
- 5 pieces dried paw paw, chopped finely
- 6 prunes, chopped finely
- Combine all dry ingredients (except dried fruit).
- Blend honey and juice (warm gently in microwave), pour over dry ingredients, mix well.
- Place mixture onto a baking tray lined with baking paper, bake at 150°C for 25-30 minutes or until golden, stirring occasionally. Cool.
- Combine dried fruit with baked ingredients.
- Store in an airtight container.
- Other dried fruits can be used instead — try figs, raisins, cranberries, currants, banana or pears.
Nutritional information per 100g
- Energy 1280kJ / 306Cal
- Protein 6.9g
- Total fat 9.5g (includes cholesterol 0mg, saturated fat 4.0g, polyunsaturated fat 2.2g, monounsaturated fat 2.5g)
- Fibre 10.3g
- Total carbohydrate 43.7g (includes sugars 23.5g)
- Sodium 86mg
- Potassium 637mg
- Calcium 41mg
This muesli is high in fibre, low in sodium and for muesli contains less than average fat. For the best of all (nutritional) worlds, use half the honey, apricots and sultanas to reduce the sugar content.