Many people are unaware that pre-packaged gluten free muesli can contain up to 30g of sugar (that’s equivalent to almost 6 teaspoons)! By swapping out the dried fruit and replacing it with fresh seasonal varieties, this gluten free muesli recipe eliminates the unhealthy sugars and is now packed with a number of healthy vitamins, minerals and antioxidants you would have otherwise missed!
Nuts are a great source of Vitamin E, a natural antioxidant that supports collagen production and provides anti-inflammatory benefits for the body. A mixture of nuts and seeds like that of pepitas (pumpkin seeds) and sunflower seeds means that you’re also getting a source of protein, iron, magnesium, potassium, biotin.
Each of the grains selected for the mix are 100% gluten free. Millet is a great source of copper, phosphorus, manganese and magnesium; buckwheat is a rich source of protein and manganese as well as minerals like Zinc, Iron and B Vitamins and puffed brown rice will increase your intake of fibre as well as reduce your exposure to gliadin, a protein found in gluten containing grains that can cause bloating and digestive discomfort.
To top it off, cinnamon is also a wonderful spice that when used in supplemental form has helped reduce the blood glucose levels of patients with diabetes. Adding cinnamon to your diet each day is a wonderful way to take advantage of these health benefits.
If you want to use this recipe to create your very own Bircher muesli mix, feel free to add some oats to the mix as soaking them overnight will increase their digestibility.
Avoid added sugar, preservatives, additives and everything else that comes with pre-packaged muesli and make your own.
- 2 cups rolled oats
- 1 cup puffed amaranth
- 1 cup puffed brown rice
- 1 cup almonds chopped
- 1 cup pumpkin seeds
- 1 cup walnuts
- 1/2 cup sunflower seeds
- 1/2 cup unsweetened coconut flakes
- 1 tbsp. cinnamon
- 1 tsp. vanilla extract
- Coconut or Full Fat Natural Yoghurt
- Fresh seasonal fruit
- Almond or coconut milk
In a large mixing bowl, combine all ingredients and stir until all ingredients are distributed in the mix.
Store in an airtight container at room temperature for later use.
All ingredients can be purchased in bulk from a health food store (it’s much cheaper this way).