Muesli (Cold Oatmeal, Almond, Apple, Raisin Cereal)
Muesli was introduced around 1900 by the Swiss physician Maxilian Bircher-Benner in his hospital, where a diet rich in fresh fruit and vegetables was an essential part of therapy. Muesli in its modern form became popular in Western countries starting in the 1960s as part of increased interest in healthy food and vegetarian diets. The original Bircher muesli was soaked overnight with water and lemon juice, and then eaten with yogurt. This nourishing high-fiber breakfast cereal is eaten cold – a perfect way to start the day during the warm summer months. Best made with organic products.
- 1 cup uncooked rolled oats, preferably gluten-free
- 1 cup plain whole milk yogurt, preferably Trader Joe’s European style smooth & creamy
- 1 cup unsweetened applesauce
- ½ cup raisins
- ½ cup raw almonds
Place all ingredients in a wide-mouth quart-size glass jar with tight-fitting lid. Mix ingredients together. Cover and store in the refrigerator overnight to soften.
Makes 4 (1 cup) servings. Each serving provides about 310 calories, 10g protein, 12g fat (2g sat), 10 mg cholesterol, 44 g carbohydrate (including 21g sugar & 6g fiber), 145 mg calcium, 95 mg magnesium, 35 mg sodium, 500 mg potassium.
NOTE: I have recommended using full-fat European style organic yogurt (made without added thickeners). You may use instead an unsweetened nonfat or lowfat yogurt, or even nonfat Greek yogurt, but then you will need to add an additional ½ cup applesauce – both to add sufficient fluid and also to modulate the extra sourness. Substituting nonfat for full-fat yogurt in this recipe will only slightly lower the calories/serving (from 310 to 300 calories), and reduce the fat/serving from 12g to 11g.