Top of the Morning Muesli

Muesli2 From The Healthy Heart

Eating oats every day is an essential part of lowering cholesterol due to the soluble fibre which reduces the absorption of cholesterol into the bloodstream. I think of oats as being a broom that sweeps the cholesterol from my arteries. That’s a good way to start my day. So many commercial mueslis are sweetened and just not very tasty. Sadly those yummy granolas are not what we should be eating. So make your own muesli – it is very easy to do and it lasts for ages. I eat this muesli every morning.

500g bag of rolled oats
100g sunflower seeds
100g pumpkin seeds
100g sesame seeds
100g linseeds
100g ground almonds
1 teaspoon ground cinnamon
100g walnut pieces
A few handfuls of raisins

Mix all the ingredients together and spread in two oven trays. Bake at 180 C for 15 minutes – I put on the timer as I always forget it otherwise and it burns. Check after this time, you may need to swap the trays round, you want it to be lightly toasted. When all is done, remove the trays and add a small bag of walnut pieces and a few handfuls of raisins.

To improve the taste even further – if you have time – dry roast the seeds before adding to the oats. It intensifies the taste. Careful with the sesame seeds which burn easily.

Eat the muesli in a variety of ways: either with skimmed or semi skimmed milk or with soya or rice milk. Alternatively with a few spoons of fat free yoghurt into which you may want to cut up a bit of fruit. If you have time on the weekend you could make a simple fruit compote which is delicious mixed in with the yoghurt option. The idea is to keep your interest by changing what you eat it with.

Store the muesli in a Tupperware in the fridge because nuts and seeds go off quickly once exposed to air. You can easily double up this recipe and you will then have enough for weeks unless all your family eat it too as mine do.

If you also need to shed a few pounds – keeping a healthy body weight is very important for cholesterol control – mind how much muesli you put in your bowl. I used to put in far too much thinking that it is so healthy. You can get too much of a good thing.

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