Foodie Friday

Healthy Recipe of the Week

Muesli with Fruit and Nuts

A refreshing, healthy summer breakfast or snack!

And,

another option for hot oatmeal.

And,

a healthier alternative than commercial cereals with often-misleading health claims.

Image source: Tuft’s University Health & Nutrition Letter

Ingredients

  • 1/3 cup Old-Fashioned Rolled Oats
  • 1/4 cup Slivered Almonds
  • 1/4 cup Raisins (may substitute for another dried fruit)
  • 2 tablespoons Ground Flaxseed
  • 1 cup Plain Greek Yogurt (non-fat or low-fat)
  • 4 teaspoons Raw Honey
  • 1/2 teaspoon Vanilla Extract
  • 1/8 teaspoon Ground Cinnamon
  • 1 cup Unsweetened Fruit of choice (fresh or frozen) (*strawberries pictured)

Directions

Place 1/3 cup old-fashioned rolled oats and 1/4 cup slivered almonds in a microwave-safe medium bowl. Microwave at high for 1.5 to 2 minutes or until lightly toasted and fragrant; stirring once. Let cool. Add 1/4 cup raisins (or other dried fruit) and 2 tablespoons ground flaxseed; stir well. Add 1 cup plain Greek yogurt, 4 teaspoons of honey, 1/2 teaspoon vanilla extract, and 1/8 teaspoon cinnamon; stir well. Cover and refrigerate for at least one (1) hour or for up to 4 days.

To serve, divide muesli into four (4) individual bowls or jars. Top each serving with 1/4 cup fresh or frozen unsweetened fruit such as, strawberries, blueberries, peaches, or diced apple.

Yield: 4 servings (1/3 cup muesli and 1/4 cup fruit each serving)

Nutrition Information

Per serving – Calories: 190; Total Fat: 7 grams; Saturated Fat: 1 gram; Cholesterol: 5 milligrams; Sodium: 45 milligrams; Carbohydrate: 30 grams; Fiber: 4 grams; Sugars: 20 grams; Protein: 7 grams; Calcium: 150 milligrams

 

 

 

 

Reference

Tufts University. (2020, August 3). Muesli with fruit and nuts. Health & Nutrition Letter: Your Guide to Living Healthier Longer. Retrieved from https://www.nutritionletter.tufts.edu/healthy-eating/recipes/muesli-with-fruit-and-nuts?MailingID=88&st=email&sc=WU20200804-Clearance&utm_source=ActiveCampaign&utm_medium=email&utm_content=Lutein+for+the+Eyes+%28and+the+Brain%29&utm_campaign=WU20200804-Clearance

 

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
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