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muesli recipe | Indian style muesli | healthy no bake muesli | homemade no sugar muesli |

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Tarla Dalal • 12 August, 2024

Muesli recipe | Indian style muesli | healthy no bake muesli | homemade no sugar muesli | | Tarla Dalal

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मूसली, घर पर बनी मूसली - हिन्दी में पढ़ें (Muesli, Home Made Muesli in Hindi)

Table of Content

About Muesli, Home Made Muesli

Ingredients

Methods

Like Muesli recipe

What is muesli made of ?

Why we are using rolled oats ?

Making Muesli mixture

Cooking Muesli

Adding dried fruits to Muesli

Pro tips for Muesli

Benefits of Muesli

Nutrient values

muesli recipe | Indian style muesli | healthy no bake muesli | homemade no sugar muesli | with 30 amazing images.

Indian style muesli is a delicious and nutritious breakfast option that combines the goodness of oats, nuts, seeds, and dried fruits with traditional Indian flavors. Preparing muesli on a pan is a quick and easy method that enhances the ingredients' textures and flavors.

Ingredients for Muesli:
1. Rolled oats
2. Mixed nuts (such as almonds, cashews, and walnuts)
3. Seeds (like sunflower seeds, pumpkin seeds, and sesame seeds)
4. Dried fruits (such as raisins, dates, or figs)
5. Spices (cinnamon, cardamom, or nutmeg)
6. Sweetener (honey, jaggery, or maple syrup, optional)

To make the muesli recipe, in a large bowl combine rolled oats, almonds, walnuts, pistachios, pecan, pumpkin seeds, sunflower seeds, unsweetened coconut slices or flakes, sea salt, cinnamon, honey or maple syrup, vanilla extract or vanilla essence and mix well.

Transfer the muesli mixture to a broad non-stick pan. Cook on a medium to low flame for 12 to 15 minutes, while stirring continuously. Let the muesli cool completely. Store muesli in an airtight container.

Muesli with added dried fruits

Add Dried Fruits to your muesli (optional) ( chopped dried figs, chopped black raisins, chopped dried apricots, dried cranberries ) : Toss in the dried fruits and mix everything thoroughly. If you like a sweeter muesli, drizzle a bit of honey or add jaggery at this stage.

Serving Suggestions for Muesli:
Enjoy your Indian-style muesli with yogurt, milk, or a plant-based alternative or have it plain.
Use it as a topping for smoothies or as a crunchy layer in parfaits.

Making Indian-style muesli on a pan is not only simple but also allows for customization based on personal preferences. It’s a wholesome, energy-boosting option that promotes a healthy start to your day. Enjoy this nutritious blend warm or cold, and embrace the delightful fusion of flavors!

Pro tips for muesli. 1. In a large bowl put 2 cups rolled oats. You could also use quick cooking rolled oats. Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. 2. Add 2 tbsp honey or maple syrup. By minimizing the amount of honey or maple syrup, muesli retains its health benefits while still offering a satisfying taste. If you are not going to add dried fruits then increase the amount of honey used based on your preferences. Many muesli recipes incorporate dried fruits like raisins, cranberries, or apricots, which naturally add sweetness to the dish.

Enjoy muesli recipe | Indian style muesli | healthy no bake muesli | homemade no sugar muesli | with step by step photos.

Muesli, Home Made Muesli recipe - How to make Muesli, Home Made Muesli

Ingredients

For Muesli

2 cups rolled oats

1/4 cup chopped almonds (badam)

1/4 cup chopped walnuts (akhrot)

1/4 cup chopped pistachios

1/4 cup pecan

2 tbsp pumpkin seeds

2 tbsp sunflower seeds (surajmukhi ke beej)

1/2 cup unsweetened coconut flakes

1/2 tsp sea salt (khada namak)

1/4 tsp cinnamon (dalchini) powder

2 tbsp honey or

1/2 tsp vanilla extract or

Dried Fruits For Muesli

2 tbsp raisins (kismis)

2 tbsp chopped dried figs (anjeer)

2 tbsp black raisins

2 tbsp dried apricots (khumani / jardalu)

2 tbsp chopped dried cranberries

Method

Making muesli mixture

To make the muesli recipe, in a large bowl combine rolled oats, almonds, walnuts, pistachios, pecan, pumpkin seeds, sunflower seeds, unsweetened coconut slices or flakes, sea salt, cinnamon, honey or maple syrup, vanilla extract or vanilla essence and mix well.

Roasting muesli

Transfer the muesli mixture to a broad non-stick pan.
Cook on a medium to low flame for 12 to 15 minutes, while stirring continuously.
Let the muesli cool completely in the same pan for optimal crispiness. Leave it to cool undisturbed for 45 minutes, stirring once halfway through to ensure even cooling.
indian style muesli is ready.

Adding dried fruits to muesli

Adding dried fruits is optional. Choose from the dried fruits you have at home.
To the prepared muesli mixture add chopped raisins, chopped dried figs, chopped black raisins, chopped dried apricots, chopped dried cranberries and mix well.
Store the indian style muesli in an air-tight container for upto 7 days. Use as required.

Muesli, Home Made Muesli recipe with step by step photos

like Muesli recipe

1. like muesli recipe | Indian style muesli | healthy no bake muesli | homemade no sugar muesli | then see

what is muesli made of ?

1. what is muesli made of ? See below image of list of ingredients for muesli.
2. See below image of list of ingredients for dried fruits used for muesli.

why we are using rolled oats ?

1. - Nutritional Value: Oats are packed with fiber, protein, and essential vitamins and minerals, making them a healthy base for muesli.
  - Texture: Rolled oats provide a satisfying chewiness and texture to the muesli, preventing it from becoming overly mushy.
  - Versatility: Oats can be enjoyed hot or cold, making them a versatile ingredient for various breakfast preferences.
  - Flavor Base: The neutral flavor of oats allows for a wide range of toppings and add-ins without overpowering the taste.
  - Binding Agent: In some muesli recipes, oats can help bind other ingredients together, creating a cohesive mixture.

making Muesli mixture

1. In a large bowl put 2 cups rolled oats. You could also use quick cooking rolled oats. Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol.
2. Add 1/4 cup chopped almonds (badam). Almonds balance your cholesterol levels. almonds have a very low glycemic index and good for diabetics.
3. Add 1/4 cup chopped walnuts (akhrot). Eating a handful of Walnuts a day is said to increase good cholesterol (HDL). Walnuts are rich in Omega 3 Fatty Acids which contain high amounts of DHA which improve thinking power in adults and excellent for brain health for kids.
4. Add 1/4 cup chopped pistachios (unslated). These nuts are also a very good source of protein. Like walnuts and almonds, pistachios can also cut heart disease risk. Its high monounsaturated fat content may actually lower cholesterol levels in the blood.
5. Add 1/4 cup pecan (optional). Pecans are packed with monounsaturated fats, which help lower bad cholesterol levels and reduce the risk of heart disease. The fiber and healthy fats in pecans help regulate blood sugar levels, making them a suitable snack for people with diabetes.
6. Add 2 tbsp pumpkin seeds. Pumpkin seeds are a very good source of minerals like phosphorus, magnesium, manganese, zinc, iron and copper.
7. Add 2 tbsp sunflower seeds (surajmukhi ke beej). Balances Cholesterol levels: Sunflower Seeds are very rich in Vitamin E that can fight free radical damage, which leads to cholesterol oxidation.
8. Add 1/2 cup unsweetened coconut slices or flakes. coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content of 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body.
9. Add 1/2 tsp sea salt (khada namak). A small amount of sea salt can bring out the sweetness of the fruits and nuts in muesli, enhancing the overall taste.
10. Add 1/4 tsp cinnamon (dalchini) powder. Cinnamon adds a warm, aromatic flavor that complements the sweetness of the muesli.
11. Add 2 tbsp honey or maple syrup. By minimizing the amount of honey or maple syrup, muesli retains its health benefits while still offering a satisfying taste. If you are not going to add dried fruits then increase the amount of honey used based on your preferences. Many muesli recipes incorporate dried fruits like raisins, cranberries, or apricots, which naturally add sweetness to the dish.
12. Add 1/2 tsp vanilla extract or vanilla essence. Vanilla pairs well with a variety of ingredients commonly found in muesli, such as nuts, seeds, and dried fruits.

cooking Muesli

1. Transfer the muesli mixture to a broad non-stick pan and mix well.
2. Cook on a medium to low flame for 12 to 15 minutes, stirring continuously.
3. Let the muesli cool completely in the same pan for optimal crispiness. Leave it to cool undisturbed for 45 minutes, stirring once halfway through to ensure even cooling.
4. Indian style healthy muesli.
5. Indian style healthy muesli with milk, almond milk, low fat milk or any milk of your choice.
6. Indian style Muesli with greek yoghurt or curd or low fat curds.

adding dried fruits to Muesli

1. Adding dried fruits are optional. Choose from the dried fruits you have at home. Add 2 tbsp chopped raisins (kismis) on the muesli.
2. Add 2 tbsp chopped dried figs (anjeer).
3. Add 2 tablespoons chopped black raisins.
4. Add 2 tablespoons chopped dried apricots .
5. Add 2 tbsp chopped dried cranberries.
6. Mix well.
7. Indian style Muesli with dried fruits.
8. Store in an air-tight container upto 7 days. Use as required.
9. Indian style Muesli with dried fruits with milk, almond milk, low fat milk or any milk of your choice.
10. Indian style Muesli with dried fruits and Greek yoghurt or curd or low fat curds.

pro tips for Muesli

1. In a large bowl put 2 cups rolled oats. You could also use quick cooking rolled oats. Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol.
2. Add 1/4 cup chopped almonds (badam). Almonds balance your cholesterol levels. almonds have a very low glycemic index and good for diabetics.
3. Add 2 tbsp honey or maple syrup. By minimizing the amount of honey or maple syrup, muesli retains its health benefits while still offering a satisfying taste. If you are not going to add dried fruits then increase the amount of honey used based on your preferences. Many muesli recipes incorporate dried fruits like raisins, cranberries, or apricots, which naturally add sweetness to the dish.
4. Add 2 tbsp sunflower seeds (surajmukhi ke beej). Balances Cholesterol levels: Sunflower Seeds are very rich in Vitamin E that can fight free radical damage, which leads to cholesterol oxidation.

benefits of Muesli

1. Muesli is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
  1. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, sesame seeds, Garden cress seeds (halim), capsicum, whole wheat flour , chana dal, moong, walnuts, masoor dal, brown rice , jowar, bajra. 30% of RDA.
  2. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curds), nuts ( almonds, peanuts, walnuts) , seeds, jowar, bajra, moong, matki, oats, ragi, whole wheat flour etc. 27% of RDA.
  3. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables ( spinach, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 25% of RDA.
  4. Zinc : Zinc is involved in collagen synthesis and this helps repair skin and helps build immunity. See our zinc rich Indian foods and recipes like pumpkin seeds, nuts, whole grains like jowar, bajra, barley. Pulses like moong, rajma, chick peas. Dals like Urad Dal, Chana Dal, Toovar Dal, Masoor Dal etc. However the grains and pulses have phytates in them which hinder zinc absorption. Hence nuts are a better source of zinc in vegan diets. 16% of RDA.
  5. Vitamin E rich foods, recipes : Vitamin E balances cholesterol levels, repairs damaged skin and keeps hair shiny. Sources of vitamin E are sunflower seeds, nuts, mango, avocado, broccoli, spinach, olive oil. 15% of RDA.
  6. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables (green peas , carrot, bitter gourd ), dals ( chana dal, urad dal , toovar dal) moong, oats, matki, whole grains . 15% of RDA.
  7. Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like curds, paneer, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 12% of RDA.