Do you know what muesli is? This recipe has given talk when it comes to healthy diet. Increasingly popular on the breakfast tables, muesli is a natural and super tasty option! Meet!
At first, muesli is a cereal made from raw oat flakes, grains, seeds and fruits (natural or dried). It is a recipe that is over 100 years old, but has regained its popularity in the last 10 years. Thus, it has been appearing in healthy diets around the world, thanks to its nutrients.
Are you curious? So check out the most information about this recipe below. So, I’m sure you’ll have your mouth watering in the end to try this dish!
Muesli: what is it and where did it come from?
First of all, muesli is a breakfast cereal composed of the following ingredients: oat flakes , grains, seeds, fruits and nuts. Much like granola, many people get confused, but they are quite different.
Muesli is consumed with yogurt, milk, chestnut milk, soy milk or even fruit smoothies. For this, the muesli can be hydrated or not. It depends on each person’s preference.
The correct pronunciation is muesli is “musli”. According to historical accounts, it is a recipe that originated in Switzerland, around 1900, at the beginning of the 20th century. Records indicate that it was the physician Maximilian Bircher-Benner who was the great inventor of the muesli, who served patients in his hospital.
Muesli is a traditional breakfast dish. But, some people eat muesli in the late afternoon or dinner. Therefore, there is no contraindication about the time to consume this dish.
However, as it is a source of fiber and provides energy, it really makes a lot of sense to consume it in the morning. In this way, the nutrients benefit the body throughout the rest of the day.
Differences between muesli and granola
The granola is also a mix of grain and cereal seeds , but it contains oils and sugars (honey, brown sugar, syrup, etc.) in most cases. Muesli, on the other hand, is completely natural, making it a healthier and more nutritious option than granola.
Some ingredients in granola can also be processed, which muesli does not. The muesli is completely raw, has no sugars and no flavor additives other than fruits and nuts (although some grains and seeds are tasty on their own).
Muesli is also a less caloric option than granola. In its composition, there is less fat and no sugar (except for fruit). Thus, muesli has become the darling of many people who practice or seek healthy eating.
What are the ingredients in this cereal?
Muesli is a cereal that can be made with many natural ingredients. However, there are some “must have” ingredients and some optional ones. The important thing is not to use previously processed or manipulated products. Know the ingredients:
Other ingredients you can add
Just from the list of possible ingredients, you can see that we can make a super delicious and nutritious cereal, right? Thus, the options are numerous and you can vary until you find the combination that suits you best.
Where to buy?
In fact, it’s a bit difficult to find ready-to-sell muesli. Therefore, people usually buy the ingredients and assemble their own muesli. In addition to being more fun, this way it is possible to choose the grains and seeds and make the cereal according to each one’s preference.
However, there are natural food stores that sell ready-made muesli. In this case, the muesli can be eaten raw, just the way it was purchased, or hydrated with water for 1 night before consumption. It is at the discretion of the consumer.
Homemade muesli: Learn to prepare
I’m going to teach you now a basic muesli recipe. It’s very simple, easy to make and it’s delicious. Follow the instructions below to prepare a perfect muesli!
You will need:
- 3 scoops of thick oat flakes
- 3 scoops of peeled sunflower seeds
- 3 tablespoons of golden flaxseed
- 3 spoons of grated coconut
- 2 tablespoons of sesame
- 1 tablespoon of chia seeds
Depending on how much you eat with your meals, you can use the regular (tablespoon) spoon, or smaller sized spoons. Your appetite will tell you how much you use, but remember that muesli fills your stomach a lot.
- In a bowl add all ingredients and mix well.
- Add ½ cup of filtered water and cover. Let it sit for 6 to 8 hours.
- Then uncapped the bowl and you’re done!
- Serve with sliced fruit (natural or dried), plain yogurt or milk.
It is noteworthy that this is the traditional (hydrated) version of the recipe. In the original recipe, a few drops of lemon are added at the end of the preparation. To make it easier, you can already have a large mix of muesli ready and moisturize it a little every night, before bed.
Benefits of consuming this food
First of all, as it is a natural cereal, muesli is rich in nutrients and health benefits. Therefore, we have separated its main health benefits in this topic. See how muesli can improve your health and that of everyone in your home!
- It’s antioxidant
- good for the heart
- Regulates the bowel
- Prevent obesity
- Helps control blood glucose
- Reduces bad cholesterol
- Increases body immunity
All the benefits listed are proven by science, through official scientific studies and productions. Below, you will see a little more about each one of them and you will be able to find the scientific sources that confirm the veracity of all of them. Check out our scientific references at the end of the article!
First, muesli contains some ingredients rich in antioxidant properties, such as oats ( 1 ). A source of antioxidants and plant compounds, muesli helps to inhibit the action of free radicals, preventing the onset of diseases and bringing other benefits.
Free radicals are substances that hinder the healthy cycle of cells. Muesli fights them, thus preventing diseases such as high blood pressure , cancer, diabetes, Parkinson’s disease, Alzheimer’s, degenerative diseases and premature aging.
good for the heart
Above all, grains and seeds are sources of various nutrients and properties that protect and are good for the heart ( 1 , 2 , 3 , 4 ). Many studies have proven this for a long time. In particular, oats stand out in this list, being the food that is most good for heart health today.
In addition to the anti-inflammatory action, muesli grains are able to dilate blood vessels. In this way, there is an improvement in blood flow and circulation in general, which benefits not only the heart, but the whole body.
Above all, some studies have also proven that oats and other grains are able to prevent heart diseases, such as coronary heart disease and heart attacks ( 1 , 5 ).
Regulates the bowel
Muesli is a source of fiber that helps regulate the intestine and maintain healthy intestinal flora ( 5 ). Fiber is very important for the health and functioning of the intestine, as well as being good for digestion in general.
Muesli is a super healthy source of fiber beneficial to the intestinal flora . Grains and seeds are super important in this process. So, if you suffer from intestinal problems ( diarrhea and constipation, for example), eating muesli can be of great help.
A Brazilian study proved that consuming grains helps to prevent obesity ( 5 ). Since muesli is a mix of grains, it is therefore a great food to prevent this condition.
This happens, once again, thanks to the benefits of the fibers in the grains and seeds used in the preparation of muesli. In this way, the soluble fibers from the grains promote more satiety and are eliminated in the feces, instead of remaining in the body in the form of fat.
Helps control blood glucose
Diabetic patients have a great ally in muesli. Some studies have shown that the consumption of grains (such as muesli) are able to help with blood glucose levels and prevent diabetes 1 and 2 (DM) ( 6 , 7 ).
Thus, consuming muesli daily, in addition to bringing several other benefits for diabetics, is a way to prevent blood glucose spikes. Anyone who has this disease knows that spikes in blood sugar can cause bad symptoms. So avoid this situation by consuming muesli every day.
Reduces bad cholesterol
For those who have difficulty regulating cholesterol levels, muesli can be a good way out. In addition to the flavor, those who eat muesli also get the benefit of reducing bad cholesterol (LDL) ( 8 ).
In short, flaxseed is the ingredient that brings this benefit. According to medicine, magnesium levels and other properties of these seeds are able to help inhibit bad cholesterol. In addition, it has benefits for blood pressure and blood circulation.
Increases body immunity
In Germany, scientists were able to scientifically prove that the consumption of grains and seeds causes the body to increase immunity ( 9 ). Thus, the research defined that the consumption of these foods reduces the incidence of several pathologies.
After all, with a stronger immune system, lesser are the chances of getting illnesses like flu, colds and other problems caused by viruses, bacteria and fungi. As well, recovery in cases of treatment improves and becomes faster with a strong body.
Muesli is fattening?
No. Muesli is a natural cereal that has fewer calories than granola and, if prepared correctly, helps with weight loss ( 5 ). Furthermore, it is medically proven that muesli is able to prevent obesity due to the properties of the grains used in the recipe.
Similarly, a study carried out in Norway officially proved, through tests on humans (men and women), that the fibers from the grains of muesli help to lose weight in a healthy way ( 10 ).