Jeannette Bessinger, author and nutrition educator, explains how to make your own cold cereal.
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I’m Jeannette and I’m with Balance for Life and we’re making healthy breakfasts. Right now, I’m going to show you how to make Muesli which is a cold cereal very, very healthy using all raw ingredients. If you were to buy Muesli at a store, you’d be paying a lot of money. It’s actually quite expensive. So, it’s a cost saver to make your own and it’s actually quite easy. If you just want to make a small amount let’s say for two people, here are your basic ingredients. The basic ingredient is raw whole rolled oats. You don’t want to want to use instant oats. You want to use not the fast cooking but just regular raw oats. So, in here pre-measured we have about a half a cup. So, we’re going to put that into the bowl. If you like sweet, you can choose raisins. This can be two tablespoons to a quarter cup depending on what you enjoy. This is about a quarter cup here. You can also use other dried fruits such as cut up dates, cup up prunes. You might choose apricot, they’re delicious but you’ll have to chop them up a little bit as well. So, just add them right into the bowl. Thirdly, we have our nuts. And this is chopped almonds. You can also use chopped walnuts, chopped pecans. I like a generous serving of this. So, this is a quarter cup. But you might prefer less than that, maybe two tablespoons or so. There’s so nice protein in the almonds so that’s up to you. And then these are raw sunflower seeds, also known as sunnies. They’re very chilly. When they’re not toasted they’re delicious, very high in nutrients. In addition to that if you want to add a little bit of spice you can choose a sweetener like Indian cardamom, or you can do in addition to a little bit of cinnamon but this is really optional. Also, if you do want to add an extra sweetener, if the fruits you don’t think that that will be enough for you, you can use agave nectar which is a very low glycemic load sweetener. Meaning, when your body absorbs it, it has a very gentle insulin response which is really nice if you’re sugar sensitive. So, we’ll put a little bit in there on the top, just a little, maybe half a teaspoon or a teaspoon. You can also use honey if you don’t have agave nectar on hand. I know that’s not a common ingredient. And then just give it a gentle mix. You’re just combining, there’s no need for heavy mixing here. And this is a portion that would serve two to three people. You can use any form of milk that you like. The rice milk is very gentle and easy to digest so, about three quarters of a cup just to the point where you’re able to soak all the ingredients. Now, this Muesli is actually ready to eat just like this or you can let it sit for a little while to let the grains and the seeds soak up some of the liquids. And if you wish you can actually even add some fresh fruit on top. Blueberries aren’t in season right now, or you might even enjoy some sweet slices of banana which are easy to get all year around. It’s absolutely delicious. So, this is how we make bowl of Muesli. And if you would like to make some of larger quantity and store it so you don’t have to put it together in the morning, you can start of with two cups of raw rolled oats, a half a cup of whatever nut you prefer. We talked about almonds, pecans, or walnuts, a half a cup of raw sunflower seeds and about a quarter cup of dried fruit. Again apricots, raisins, whatever works. Toss it all together, put in an airtight container and it will store in a cool dry place for up to two months. So, that is our fresh Muesli and we will move on to hot cereal.
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