Post by beckie on Nov 9, 2006 17:24:44 GMT -5
Rosemary Stanton's Toasted Muesli
Ingredients:
750g rolled oats (not quick oats)
1/2 cup (50g) flaked almonds
1/2 cup (40g) sesame seeds
1 cup (25g) flaked coconut*
150g sultanas
150g raisins
100g chopped dried apricots
50g sunflower seeds
50g linseeds
50g pepitas
2 cups processed bran cereal**
* omit coconut if you have high cholesterol
** optional
Tip: You can also add some rye or barley flakes if you like as both oats and barley are excellent if you have diabetes.
Method:
To toast oats: Preheat the oven to 200deg.C. Spread half the oats on a flat ungreased oven tray and cook for about 5 minutes, or until oats brown, stirring once or twice. Take care that oats don't burn. Place oats into a large bowl and toast the remaining oats.
Toast almonds and sesame seeds on the same tray, taking care not to burn them. Toast coconut in the same way but leave in the oven for only 2-3 minutes as coconut will burn easily.
Combine all ingredients and mix thoroughly. Store in an airtight container.
Dietary information:
A 60g serving of this toasted muesli contains around 8g of fat, but unlike most ready-made toasted products, most of the fat in our recipe is in the form of essential fatty acids - that is 'good fat'. Most shop-bought products contain mainly saturated fat (many at levels way above 8%) which is undesirable.
You can reduce the fat content to 3g by omitting the nuts and the seeds but this would also decrease the essential fat, the vitamin E and many of the other nutrients.
A 60g serve has 900 kJ or 215 Calories and 6g of dietary fibre. With fruit and low fat milk, this will make a balanced breakfast.
Ingredients:
750g rolled oats (not quick oats)
1/2 cup (50g) flaked almonds
1/2 cup (40g) sesame seeds
1 cup (25g) flaked coconut*
150g sultanas
150g raisins
100g chopped dried apricots
50g sunflower seeds
50g linseeds
50g pepitas
2 cups processed bran cereal**
* omit coconut if you have high cholesterol
** optional
Tip: You can also add some rye or barley flakes if you like as both oats and barley are excellent if you have diabetes.
Method:
To toast oats: Preheat the oven to 200deg.C. Spread half the oats on a flat ungreased oven tray and cook for about 5 minutes, or until oats brown, stirring once or twice. Take care that oats don't burn. Place oats into a large bowl and toast the remaining oats.
Toast almonds and sesame seeds on the same tray, taking care not to burn them. Toast coconut in the same way but leave in the oven for only 2-3 minutes as coconut will burn easily.
Combine all ingredients and mix thoroughly. Store in an airtight container.
Dietary information:
A 60g serving of this toasted muesli contains around 8g of fat, but unlike most ready-made toasted products, most of the fat in our recipe is in the form of essential fatty acids - that is 'good fat'. Most shop-bought products contain mainly saturated fat (many at levels way above 8%) which is undesirable.
You can reduce the fat content to 3g by omitting the nuts and the seeds but this would also decrease the essential fat, the vitamin E and many of the other nutrients.
A 60g serve has 900 kJ or 215 Calories and 6g of dietary fibre. With fruit and low fat milk, this will make a balanced breakfast.
