Gluten Free, Soy Free Muesli |
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Prep Time: 10 Minutes Cook Time: 5 Minutes |
Ready In: 15 Minutes Servings: 2 |
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This is a gluten free muesli mix that I developed over the last 25 years. All ingredients have their own purpose. In the first place, I'm not a fan of granola . Sure enough, granola itself is tastier than plain old muesli because it contains lots of sugar. And it doesn't matter whether it's refined white sugar, brown sugar, raw sugar, honey, maple syrup, agave syrup or rice syrup. Sugar is sugar - it's a consiment, not something we should ingest in larger quantities than one or two teaspoons per day. The exception are fruits. Sugar in fruits comes along with lots of fibres which make us process the sugar more slowly. Above that, we barely will be able to get as much sugar eating fruits as we get by eating sweets and drinking sodas or fruit juices. This muesli is a balanced blend of gluten free grains, dried fruit, protein sources and essential fatty acids. Don't use sweetened cereals for this muesli! It gets a natural sweetness from the maca powder, dried fruits and the liquid. Ingredients:
1 cup rolled oats, gluten free |
1 cup rolled millet |
1 cup amaranth, flakes unsweetened |
1 cup buckwheat flakes, unsweetened |
1 cup dried fig, chopped |
1/2 cup cranberries, dried |
1 cup walnuts, shelled |
1 cup chia seeds |
1/2 cup maca, powder |
1/4 cup sesame seeds |
1 cup water |
1 tablespoon protein powder |
1 teaspoon flax seed oil |
1/2 cup mixed berry, fresh or |
1/2 cup mixed berry, frozen |
Directions:
1. Mix all dry ingredients and store in an airtight container in a cool, dry place.
2. Some celiacs / gluten intolerant people can tolerate oats. If you can't have oats, replace them by quinoa or rice flakes - unsweetened of course!
3. Millet is very rich in minerals, so try to not replace it.
4. Amaranth is rich in essential amino acids which are not found in gluten containing grains.
5. Buckwheat has a higher protein content than any other grain.
6. Figs provide natural sweetness, lots of calcium, magnesium, iron and several B vitamins.
7. Cranberries are rich in many nutrients and antioxidants.
8. Walnuts are high in omega-3 fatty acids and vitamin E, also they are rich in zinc which often is low in celiacs.
9. Chia seeds are rich in protein, dietary fibre and omega-3 fatty acid (alpha-linolenic acid).
10. Maca powder is high in many minerals such as zinc, iron and magnesium and is said to raise energy levels and ease fatigue.
11. Sesame seeds are extremely rich in iron, magnesium, manganese, copper, and calcium.
12. To serve, blend one cup water, 1 tablespoon protein powder, 1 teaspoon flax seed oil and 1/2 cup fresh or frozen berries in a blender until smooth. You can also try a banana or whatever fruit floats your boat.
13. Mix liquid with 1/2 cup of the muesli and let sit for about five minutes.
14. Enjoy!
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