Delicious And Easy Muesli Recipe For Healthy Start Of The Day
It is wonderful to thing that you can gain so many nutrients in just one breakfast. What’s more, this luxury muesli will set you up for the rest of the day and stop you from feeling puckish mid-morning.
The soya flour is full of phytoestrogens, as are the oats and barley. These last two are also excellent sources of fibre, noted for their ability to reduce heart disease. The seeds are also phytoestrogenic and, along with the nuts, supply essential fatty acids. The apricots are rich in the antioxidant beta-carotene and the oranges, apples and pears provide you with good amounts of vitamin C. lastly, the live organic yoghurt is recommended for the digestive system as it contains beneficial bacteria.
PREPARATION: 15 minutes, plus overnight soaking
- -4 tablespoon rolled oats
- -4 tablespoon barley kernels of flakes
- -55g/2oz soya flour
- -4 tablespoon raisins
- -55/2 oz dried apricots, chopped into chunks
- -2 large oranges
- -2 dessert apples
- -2 pears
- -Juice of 1 lemon
- -4 tablespoon good-quality runny honey or maple syrup
- -4 tablespoon unsalted mixed nuts, chopped
- -1 tablespoon linseeds
- -1 tablespoon sunflower seeds
- -1 tablespoon sesame seeds
- -Soya milk and organic live plain yoghurt, to serve
The night before, put the oats, barley, soya flour and dried fruit in bowel. Pare the zest from 1 of the oranges and squeeze the juice of both. Add these to the bowl (along with any orange pulp that gathers in the grater) and toss well to mix. Leave to soak overnight.
In the morning, coarsely grate the unpeeled apples and pears on the top of the soaked grains. Pour over the lemon juice. Add the honey or maple syrup and the chopped nuts, and mix well.
Finish by sprinkling with the linseed, sunflower and sesame. Serve with soya milk and some plain yoghurt.