I did a backpacking blog a little while back and was asked about my muesli so I thought I'd do a quick blog. To start, here is the recipe.
Raisins, 1 cup (not packed)
Sunflower Seeds, without salt, 0.75 cup, hulled
Walnuts, 0.50 cup, chopped
Pumpkin Seeds, raw and unsalted .75 cup
Date pieces rolled in oat flour, 3/4 cup
Rye Flake, 1 cup
Thick Rolled Oats, 4 cup
Wheat germ, crude, 1 cup
Chia Seeds, 1 Cup
Nutritional Yeast, 1 Cup
Flax Seed Meal (ground flax), 1 Cup
Cinnamon, ground, 2 tbsp
Mix all ingredients except the last five in a large seal-able container.
Combine the last 5 into a quart size baggie.
Measure 1/2 C of the muesli from the seal-able container (keep in fridge to store) and 4 Tablespoons of the powdery mix from the baggie (freeze to store). I just add about 1/3 cup of water to mine to moisten so there are no additional calories added. It's like oatmeal, but not heated up. Some people like to add apple juice, almond milk, or yogurt.
Berries are very high in nutritional value so I like to include a lot of them. This has a serving of muesli with 200 grams each of strawberries and blueberries. Hearty and will keep you full a long time.
Nutritional Info (for muesli only):
Makes 16 servings
You can experiment and make your own muesli combinations. I used these ingredients mostly for the health benefits.
Raisins - energy, digestion, mouth health, bones, body acidity reduction, treats infections, eyes, anemia, cancer prevention.
Sunflower Seeds - cancer prevention, bones, stress and migraines, skin, inflammation, heart.
Walnuts - cancer, omega 3 fatty acids, reduce risk of diabetes, heart, stress, cholesterol.
Pumpkin Seeds (raw, unsalted) - prostate protection, bladder function, mood, osteoporosis, inflammation, kidney stone prevention, cholesterol, cancer
Date pieces rolled in oat flour - constipation, intestinal health, weight, heart, cancer
Rye Flakes - heart, asthma potentially, cancer, removes toxins from body, diabetes, gallstone prevention.
Thick Rolled Oats - Cholesterol, heart, blood pressure, infection, diabetes, antioxidant, cancer, asthma.
Wheat germ, crude - Cholesterol, heart, B Vitamins, Immune system, weight management, anemia, antioxidant, hair, skin.
Chia Seeds - heart, inflammation, cholesterol, digestion, remove toxins from body, cancer, calcium, hypertension, weight control, gluten free, omega 3 fatty acids, diabetes.
Nutritional Yeast - vegetarian source of vitamin B-12, digestion, diabetes, energy, gluten free, anti inflammatory
Flax Seed Meal (ground flax) - absorbed better in this form, heart, cancer, stroke, diabetes, omega 3 fatty acid, lignans, antioxidant, digestion.
Cinnamon, ground - cholesterol, diabetes, yeast infection, cancer, anti-clotting, arthritis, anti-bacterial, brain, E. Coli fighter.