If you’re lucky enough to live in a place where you have lots of lovely muesli options, well, I’m jealous. I haven’t got that, so I started making my own, without banana chips and coconut shavings, thank you very much! This recipe gives you a fruit – nut – grain ratio that’s easy to integrate into the Daily Dozen. Plus, I use a method of making the maple-glazed walnuts that heats only the syrup, so that the walnuts don’t develop advanced glycation end products (AGEs and why you want to avoid them).
- 500 g of 5-grain muesli mix (the one I use includes oats, wheat, barley, rye, & spelt)
- 20 g sunflower seeds
- 75 g old-fashioned (a.k.a. rolled) oats
- 50 g toasted buckwheat (You can buy it toasted, or, for cheaper, toast it yourself)
- 35 g hulled pumpkin seeds
- 135 g sultanas/raisins
- 100 g dried fruit & berries (I cycle through mirabelles, cranberries, apricots, goji berries, etc)
- 55 g dried apple pieces
- 120 g raw walnuts (pecans are also really nice, but more expensive in my area)
- 3 – 4 T maple syrup
I have to do the walnut bit while my partner isn’t home, or there won’t be any left for my muesli. Chop the walnuts into small pieces, and put them into a small glass bowl. Heat the maple syrup in a small pan until it starts to caramelize, which should take about 3 minutes, then pour over the walnuts, and mix together. Spread them out onto a silicon mat or baking paper and wait for them to cool off. As they do so, the syrup should harden, and you can break them up and add them into the muesli mix.
1 cup of Maple-Walnut Muesli gives you 1 full serving of whole grains, ever-so-slightly over 1 serving of fruit, and just over half a serving of nuts & seeds. Every morning, I add 1 T of freshly-ground flaxseeds into my bowl of muesli, so that takes care of my daily flaxseed serving. Sometimes, I grind up a clove and a small piece of cinnamon with my flaxseed, which is especially nice during the autumn & winter months and adds a serving of two of the most antioxidant-packed spices on the planet.