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.

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