Fruity muesli

Recipe by: Norma MacMillan

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Prep: 10 mins
Serves: 4

This breakfast cereal was invented over a century ago by Dr Bircher-Benner at his clinic in Zürich to improve children's diets. Soaking the cereal – here using milk – makes it easier to eat and digest.

Recipe provided by:

Reader's Digest | Beat High Blood Pressure Cookbook

Ingredients
(See nutrition)

115g (4oz) rolled oats

115g (4oz) sultanas

250ml (9fl oz) skimmed milk

1 apple

2 tsp lemon juice

25g (1oz) hazelnuts, roughly chopped

15g (½oz) pumpkin seeds

1 tbsp sesame seeds

100g (3½oz) strawberries, chopped

4 tbsp plain low-fat yoghurt

4 tsp honey

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Preparation method

Place the oats and sultanas in a large bowl and add the milk. Stir to mix evenly, then cover and place in the refrigerator. Leave to soak overnight.

The next day, just before eating, grate the apple, discarding the core. Toss the apple with the lemon juice to prevent browning.

Stir the hazelnuts, pumpkin seeds and sesame seeds into the oat mixture, then stir in the grated apple and strawberries.

To serve, divide the muesli among four cereal bowls, and top each with a spoonful of yoghurt and honey.

Some more ideas

Mango muesli: Soak the rolled oats in buttermilk instead of milk. Just before eating, stir in 25g (1oz) roughly chopped almonds and 20g (¾oz) sunflower seeds, then add 1 roughly mashed banana and 1 chopped mango. Serve the muesli topped with plain low-fat bio yoghurt.

Health points

*Hazelnuts are a particularly good source of vitamin E and most of the B vitamins, apart from B12. Like most other nuts, they have a high fat content; however, this is mostly the more beneficial monounsaturated fat.
*By making your own cereal, you know exactly what's in it and what's not! High levels of sodium, fat and sugar are missing from this nutritious cereal recipe.