I know the New Year is well underway now (how did we get to mid-January already?), but it might be the right time to refuel your New Year’s health and eating resolutions. Earlier this week, I gave a lecture and cooking demonstration at one of my favorite venues, Foster City Public Library, and discussed ways to improve your breakfast menu. One of the favorites was this recipe for Superfood Muesli, which I adapted from The Yummy Life.
If you’re interested in improving your health and wellness through delicious recipes, please visit and “Like” my Facebook page, The Doctor’s Spicebox. In addition to recipes and nutrition articles, that’s where you can find my healthy cooking class schedule for those of you in the San Francisco Bay Area.
To your health!
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This is an example of a “prep before” breakfast, which means you can have a very flavorful and healthy breakfast without needing to cook in the morning. Muesli was developed by a Swiss German physician Maximilian Bircher-Benner in 1900 for patients in his hospital. It’s also full of whole food, nutrition superstars– whole grain oats, Greek yogurt and chia seeds, accented with whatever fresh fruit is in season. In this case, I’m garnishing with pomegranate arils, which are a great source of fiber and antioxidants, making it a true “superfood.” This is a breakfast which is beautiful, delicious and also high in protein, calcium and fiber, and low in fat and sugar.
Recipe inspired by http://www.theyummylife.com/Refrigerator_Oatmeal.
1/4 cup whole grain old-fashioned rolled oats (not steel-cut)
1/4 cup plain non-fat Greek yogurt
1/3 cup milk any variety; 1 use 2%
1 1/2 tsp Chia seeds
1 tsp honey
1/2 tsp cinnamon
1/4 cup fresh fruit, diced (in this case apple); additional fresh fruit as a garnish just before serving– today I’m using pomegranate arils
optional garnishes: toasted coconut, toasted almonds or pumpkin seeds
Special Equipment (optional)- half-pint mason jars per serving
- Add oats, milk, yogurt, and chia seeds to jar (or other container), along with desired sweeteners or spices. Stir to combine. Place cover on tightly.
- Place in fridge overnight and up to 2 days.
- To serve: Serve directly in jars or spoon into bowls, whatever your preference. Serve cold or warm for a minute in the microwave. Add chopped fruit and mix into muesli prior to serving, and top with additional fruit as garnish. May also garnish with nuts, seeds, or toasted coconut.
44 g carb
8 g fat
17 g protein
57 mg sodium
14 g sugar
7 g fiber