by Cat, Feb 2007; updated Aug 2007, Mar 2016 (photo, right, fromWikimedia Commons):
- see also: 1. Granola & Meusli (About & General Instructions); 2. Breakfast & Brunch Menu; 3; Soaking, Sprouting & Working with Grains, Nuts, Legumes & Seeds Menu; 4. Granola Recipes
- Includes: 1. Oat, Walnut, Pumpkin Seed & Blueberry Muesli; 2. Maria’s Muesli Formula; 3. Serving Suggestions; 4. Granola Recipes moved to Granola Recipes
Granola and meusli are similar cereals made from plain or sprouted grains; the main difference:
- Granola is mixed with oil, baked in the oven, the cooled for eating;
- Muesli is not baked, and can be eaten raw or cooked as a porridge.
Oat, Walnut, Pumpkin Seed & Blueberry Muesli
This recipe is adapted from FineCooking.com. While the original recipe does not do this, I recommend first sprouting, or at least pre-soaking grains, nuts and most seeds before using in recipes. Sprouting increases the bio-availability of the nutrients. However, not all groats will sprout; especially oat and barley unless you have “hull-less” varieties. See Sprouted grain porridge, above, for more on this. But they will still benefit from an overnight soak in an acidic medium (yogurt, kefir or lemon juice added to water). This adaptation soaks the oats, nuts and seeds, then dries them in a slow oven.
In this recipe, a bit of wheat is added to the oats when soaking to increase the availability of the minerals in the oats (wheat has more phytase enzyme than oat).
This Muesli is eaten cold, not cooked. Serves 4.
Ingredients & Equipment:
- 2 cups freshly rolled oats
- 2 tsp fresh ground wheat, Kamut or spelt berries
- ½ cup chopped walnuts
- ½ cup hulled pumpkin seeds
- 1 ½ cups warm filtered water plus
- 2 Tbsp liquid whey or other cultured milk product *
- Preparing Muesli:
- soaked grain mixture
- olive oil (to oil the pan)
- 1 cup dried blueberries
- jelly roll pan
- Soak Grain Mixture: Grind wheat berries; mix with oats, walnuts and pumpkin seeds in a large bowl. Add whey to warm filtered water in a measuring cup, stir to combine and then stir into the oat mixture.
- Cover bowl with a cloth and let sit at room temperature for 7 – 24 hours (or overnight).
- Dry the grain after sprouting: Oil a jelly roll pan with olive oil.
- Spread grain mixture on the jelly roll pan, as thinly as possible. Set in a warm oven (no more than 150 degrees) overnight or until well dried.
- Toast the Muesli: Preheat oven to 325ºF
- Using your fingers, break up the dried mixture until coarsely crumbled. Then spread evenly on the jelly roll pan and bake in middle of oven, stirring halfway through baking, until dried and golden, 10 – 15 minutes. Cool in pan on a rack.
- Using your fingers, mix in the dried berries.
- Serve with milk, cream or plain yogurt, and honey if desired
Maria’s Muesli Formula
This recipe is adapted from “Simply Ancient Grains,” by Maria Speck (Ten Speed Press, 2015), reprinted by The Daily InterLake newspaper (2).
Makes 10 each, half-cup servings.
Ingredients & Equipment
- 3 cups freshly rolled/flaked grains, preferably Organic and presoaked or sprouted, then dried (oats, rye, barley, spelt, what, Kamut ®, quinoa, or a mixture)
- ¾ cup chopped nuts, preferably Organic and sprouted (almonds, walnuts, hazelnuts, or a mixture)
- ½ cup seeds, preferably Organic (pumpkin, sesame or flax); seeds are best sprouted, but flax seeds get all gluey when you try to sprout them, so that is not recommended
- 1 cup chopped, dried fruit, preferably Organic (apricots, figs, dates, prunes, raisins, Zante currants, blueberries, or a mixture)
- Pinch of fine-grind unrefined sea salt
- roller/flaker (for the grains)
- jar(s) for sprouting
- knife for chopping dried fruits
- large bowl
- wooden spoon
- Mason jars with lids for storage
- Optional: Sprout and dry grains, nuts and seeds. Roll/flake the grains (except quinoa) , then measure out 3 cups total and place in large bowl.
- Add any un-sprouted grains, nuts and seeds, plus the chopped dried fruit and salt.
- Stir to combine. Transfer any that will not be used right away to Mason jar(s) with tight-fitting lid and store in cool, dark place Muesli will last at room temperature for at least 4 weeks.
- Option 1: Measure ½ cup muesli and place in small bowl.
- Stir in ¼ cup whole milk or cream (preferably raw), or plain, homemade yogurt or kefir.
- Cover and refrigerate overnight to soften the grain flakes.
- In the morning, stir in freshly-grated apple, top with more fruit is you wish, and squeeze on a bit of juice from a fresh lemon.
- Option 2: Add ½ cup muesli to small bowl.
- Pour about ¼ cup boiling water over, to soften the grain flakes, and let rest about 5 minutes or so.
- Add a bit of whole milk, cream, buttermilk, yogurt or kefir.
- Top wit any fresh fruit you have on hand.
- Fine Cooking recipe: finecooking.com/recipes/pumpkin-seed-walnut-blueberry-muesli.aspx
- Daily InterLake, March 16, 2016, originally from “Simply Ancient Grains,” by Maria Speck (Ten Speed Press, 2015)
- Nourishing Traditions by Sally Fallon with Mary G. Enig Ph.D.