Muesli – how healthy it is reallyDecember 22, 2020
- Gesund leben
- Healthy lifestyle
You take care of your health and muesli for breakfast is just part of it for you? Very good! Because with it you fill up your stores and start the day full of energy.
When we think of muesli, we automatically think of something healthy – and that’s true, but not always. When it is actually beneficial to your health and in which cases you should be careful, you can find out here.
- These healthy ingredients are in organic muesli
- Why ready-made muesli mixtures often turn out to be calorie bombs?
- Here hides the sugar in organic muesli
- Can organic muesli help you lose weight?
- Make healthy muesli yourself
- Bircher muesli recipe
- Healthy muesli recipes to try out
- Basic recipe: Muesli
- Raspberry-Bircher Muesli
- Muesli recipes from Verival
These healthy ingredients are in organic muesli
If we take a look at the basic ingredients of an organic muesli, we can see that they bring many benefits for your body and your psyche. Healthy mueslis contain high quality ingredients. These organic mueslis usually contain oatmeal, nuts and seeds, organic fruits. In addition, organic mueslis do not always have to be consumed with milk. Milk alternatives such as almond milk, oat milk, coconut milk are also becoming more popular.
Oat flakes belong in organic muesli
Oat flakes in organic muesli are absolutely healthy for you. That’s because oatmeal is made up of lots of soluble fiber called beta-glucans. Oatmeal has been shown to lower both blood and cholesterol levels and, because it swells in the stomach, it makes you feel full for a long time.
The long-chain carbohydrates in oatmeal provide you with energy for many hours by going into the blood very slowly. As a result, the blood sugar level does not drop again after a very short time and there are no cravings.
If you eat a vegetarian or vegan diet, the 12 grams of protein per 100 grams of oatmeal is extremely good for you to cover your daily protein requirements.
Not to forget the many vitamins and minerals (such as magnesium, phosphorus or zinc) that are in the oatmeal and strengthen your defenses.
Nuts in organic muesli
Due to their healthy fats, nuts are especially valuable for your organic muesli. These unsaturated fatty acids reduce bad cholesterol and thus prevent clogging of the blood vessels. But not only that: the contained vitamin E reduces the risk of Alzheimer’s and antioxidants support the natural immune defense. So an organic muesli with nuts is not only recommended in terms of taste.
Fresh organic fruit & berries in organic muesli
You eat your organic muesli with berries? Then you’re already doing quite a bit right. Berries have an overall antioxidant effect. Blueberries are a great anti-aging agent, strawberries contain a large amount of vitamin C and raspberries contain many minerals and trace elements.
Fresh organic fruit provides your body with secondary plant compounds that have antibacterial and anti-inflammatory effects. In addition, your metabolism and cell structure are promoted by vitamins and minerals. You should definitely integrate these fruity ingredients into your organic muesli for breakfast.
Seeds & Kernels in Organic Muesli
The crunchy ingredients for your organic muesli. Pumpkin seeds, sunflower seeds, sesame seeds and flax seeds – they are all rich in unsaturated fatty acids, vitamins, fiber and minerals.
If you suffer from bladder problems, pumpkin seeds are the best choice. Simply sprinkle them over your muesli to strengthen your bladder.
Why ready-made muesli mixtures often turn out to be calorie bombs?
When choosing your organic muesli mix, you should pay special attention to the list of ingredients. There are some very good organic muesli products, but others may contain an unnecessarily large amount of fat and sugar.
The advantage and disadvantage of an increased amount of sugar: You get energy quickly and are active. However, your blood sugar level drops rapidly after a short time and you fall into a hole of listlessness and cravings.
Therefore, avoid as much as possible mueslis, organic mueslis that contain additional sugar!
Here hides the sugar in organic muesli
For a healthy breakfast you should definitely know behind which names sugar in organic muesli can hide. Because also barley malt extract, maltodextrin, dextrose, fructose, glucose (syrup) as well as sucrose are a form of sugar and can cause confusion when shopping for muesli.
If chocolate chips, sprinkles, nougat flakes or crunchy flakes are included in the ready mix, you should expect to eat unnecessary sugars for breakfast. If you’re really looking for something sweet and crunchy for breakfast, we recommend our granola cereal mixes!
Beware of “sugar free” in muesli.
And even if it says sugar-free on a muesli box, the fructose content of the dried fruit can be immensely high.
For example, raisins contain up to four times more sugar than fresh grapes. Therefore, before buying any muesli, check very carefully which ingredients are in your ready-made muesli and thus avoid unwanted calorie bombs.
Can organic muesli help you lose weight?
If you want to lose a few kilos, even with a healthy diet with organic muesli, it always depends on the quantities you eat. At the same time, you should always keep your activity level high.
If you have your meals under control and do regular (endurance) sports, a muesli in the morning can definitely help you lose some weight.
But be careful: buy only mueslis without added sugar and with as little dried fruit as possible to avoid unnecessary calories. If you want to be on the safe side, there are two simple solutions: Make your own muesli. Because then you have control over how healthy and flavorful it will be and you can try different ingredients depending on your mood.
Or you can buy the Verival organic muesli mixes. Just add them to your shopping cart and order online!
Make healthy muesli yourself
One of the simplest variants is the well-known Bircher muesli. For the original Bircher Muesli from Dr. Bircher Benner, mix 3 tablespoons of oatmeal with 3 tablespoons of milk per serving and let it swell overnight in the refrigerator. In the morning, add a grated apple and the juice of half a lemon to the Bircher Muesli and sprinkle a few nuts on top – and the legendary Bircher Muesli is ready!
You want to know more about Bircher Muesli? Then you will be interested in the story of Dr. Maximilian Bircher Benner?
You want to prepare your own Bircher muesli right away? Here you will find the Bircher Muesli recipe with all the ingredients in detail.
Bircher muesli recipe
- 50 g oat flakes
- 600 ml milk
- 1 lemon
- 4 apples
- 4 tablespoons grated or chopped hazelnuts
- Put the oat flakes in a bowl and cover them with water
- Place the mixture into the refrigerator and allow the mixture to swell for at least one hour
- Take the muesli out of the fridge in the morning and add the milk
- Grate the apples over the muesli and stir it into it
- Sprinkle the grated or chopped hazelnuts over the muesli
Of course, there are also alternatives to the classic Bircher muesli. But the basis is always a cereal, such as oat flakes, rye flakes, spelt flakes, barley flakes or wheat flakes. You can mix your Bircher Muesli with vegetable drinks or yogurt and garnish it with fresh organic fruits or organic berries for that special vitamin kick. Avoid sugar in any form.
If you have digestive problems, use warm milk instead of cold milk. Then it is no longer the classic Bircher muesli, but a porridge – but the positive effects on your health remain.
For an even more intense flavor, both muesli variants can finally be mixed with the ingredients nuts (ground almonds, cashews, walnuts, hazelnuts, etc.) or flax seeds.
So-called “superfoods,” such as goji or acai berries, are not necessary, however. Instead, stick to local produce. Currants, blueberryes and raspberries are just as healthy and provide valuable vitamins and minerals.
Healthy muesli recipes to try out
Basic recipe: Muesli
- 50 g oat flakes
- 150 ml milk or plant drink
- 1 tbsp yoghurt or vegan alternative
- 1 tbsp honey
- 2 tbsp lemon juice
- fruits and nuts of your choice
- The oatmeal goes in a bowl.
- Pour the milk or the vegan drink into the bowl as well.
- Stir in the honey and yoghurt.
- Next, add the lemon juice.
- Now let your muesli soak for 5 minutes.
- Finally, you can garnish your muesli with fruits or nuts of any kind.
- (sealable) glass
- 50 gram oat flakes
- 50 gram raspberries (fresh or frozen)
- 100 ml almond milk
- 1 tbsp Verival Good Morning Seed Mix (or linseed/chia seed)
- 15 gram chopped almonds
- 1/2 lemon
- 1 tbsp maple syrup
- Put the oat flakes, Verival seed mix (or flaxseed) and about half of the raspberries in a jar and mix with the almond drink and the juice of half a lemon.
- Close the jar or cover it and leave it in the fridge overnight
- Remove from the fridge, stir well and mix in the chopped almonds and maple syrup.
- Top with the second half of the raspberries. Done!
Muesli recipes from Verival
Want to learn more about Verival’s muesli recipes? Take a look at our blog section. There you will find many muesli recipes. Mueslis with nuts, mueslis without sugar, mueslis with berries or muesli creations that are completely new to you. In the Verival blog you can learn all about it!