Muesli

Vegetarian
Health score
17%
Muesli
45 min.
7
389kcal

Suggestions


Start your day on a wholesome note with this delightful muesli recipe, perfect for breakfast or brunch! This vegetarian dish is designed for those who appreciate a nutritious and satisfying meal that can be effortlessly prepared ahead of time. With about 389 calories per serving, our muesli combines a mix of whole grains, nuts, and dried fruits to deliver an exquisite harmony of flavors and textures.

Imagine waking up to a tantalizing blend of crunchy almonds, sweet dates, and chewy figs, all soaked in creamy 2% reduced-fat milk. The secret ingredient, ground ginger, adds a warm and zesty kick, making every bite a sensory delight. This muesli is not just delicious but also packs a healthy punch, with protein, healthy fats, and carbohydrates that keep you energized throughout the day.

With a total preparation time of just 45 minutes and an overnight chill, this recipe is an excellent option for busy mornings. Simply throw everything together, let it sit, and wake up to a nourishing breakfast that will leave you feeling ready to tackle whatever the day throws your way. Serve it chilled or warmed up; either way, your taste buds will be rejoicing in a bowl of pure goodness!

Ingredients

  • cup corn flakes/bran flakes whole wheat (such as Wheaties)
  • 0.3 cup brown sugar 
  • 0.7 cup dates pitted chopped
  • 0.5 cup figs dried chopped
  • 0.3 teaspoon ground ginger 
  • cups milk 2% reduced-fat
  • 0.3 cup oat bran 
  • cup oats 
  • teaspoon salt 
  • 0.8 cup slivered almonds 
  • tablespoons sunflower seeds 
  • 0.7 cup cranberries dried sweetened
  • 0.3 cup coconut flakes unsweetened toasted
  • 0.5 cup wheat germ 

Equipment

  • bowl

Directions

  1. Combine first 13 ingredients in a large bowl.
  2. Add milk, stirring to combine.
  3. Cover and refrigerate mixture overnight.

Nutrition Facts

Calories389kcal
Protein11.47%
Fat28.81%
Carbs59.72%

Properties

Glycemic Index
39.96
Glycemic Load
13.26
Inflammation Score
-7
Nutrition Score
22.31782617258%

Flavonoids

Cyanidin
0.59mg
Delphinidin
0.01mg
Catechin
0.15mg
Epigallocatechin
0.3mg
Epicatechin
0.07mg
Eriodictyol
0.03mg
Naringenin
0.05mg
Isorhamnetin
0.31mg
Kaempferol
0.05mg
Myricetin
0.28mg
Quercetin
0.69mg

Nutrients percent of daily need

Calories:388.68kcal
19.43%
Fat:13.46g
20.71%
Saturated Fat:3.95g
24.7%
Carbohydrates:62.8g
20.93%
Net Carbohydrates:53.86g
19.59%
Sugar:37.14g
41.26%
Cholesterol:8.09mg
2.7%
Sodium:418.09mg
18.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.06g
24.12%
Manganese:2.53mg
126.35%
Phosphorus:364.76mg
36.48%
Fiber:8.93g
35.73%
Magnesium:127.75mg
31.94%
Vitamin B1:0.46mg
30.5%
Vitamin E:4.43mg
29.56%
Vitamin B2:0.5mg
29.52%
Selenium:20.56µg
29.37%
Iron:4.02mg
22.31%
Folate:87.74µg
21.94%
Copper:0.43mg
21.42%
Zinc:3.03mg
20.19%
Calcium:200.29mg
20.03%
Vitamin B6:0.37mg
18.34%
Potassium:612.58mg
17.5%
Vitamin B3:2.77mg
13.87%
Vitamin B12:0.82µg
13.7%
Vitamin B5:1.06mg
10.64%
Vitamin A:250.05IU
5%
Vitamin K:3.58µg
3.41%
Vitamin D:0.19µg
1.26%
Source:My Recipes