Low Fat Bircher Muesli Recipes

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MUESLI - LOW FAT, LOW GI, DIABETIC



Muesli - Low Fat, Low Gi, Diabetic image

My doctor gave me this with instructions to eat it every day, and it would lower my sugars, cholesterol, triglycerides, and kick start my weight loss. And he was right, all those things happened. Buy all these goodies as organic as you can, unsalted and unsweetened. When I make it, I leave out the nuts and raisins

Provided by Barefoot Beachcomber

Categories     Breakfast

Time 10m

Yield 30 1/2 cup servings, 30 serving(s)

Number Of Ingredients 14

1/2 cup ground flax seeds
1/2 cup wheat germ
1 cup wheat bran
6 cups old fashioned oats (not instant nor quick)
1 cup barley, flakes
1 cup rye flakes
1/2 cup unsweetened flaked coconut
1/2 cup raisins
1/2 cup dried cranberries
1/4 cup unsalted pumpkin seeds (roasted)
1 cup sunflower seeds
1/4 cup almonds
1/4 cup ground walnuts
1/2 cup sesame seeds

Steps:

  • Mix all together in a large bowl.
  • Store in a large, glass jar. (not plastic).
  • Serve 1/2 cup with skim milk and no fat yogurt, and some stewed fruit or blue berries.
  • It's a good idea to let muesli sit for a few minutes in the milk, to soften the oats. You can eat it cold or warm it in the microwave.

Nutrition Facts : Calories 177, Fat 7.9, SaturatedFat 1.7, Sodium 7.5, Carbohydrate 22.6, Fiber 5.6, Sugar 2.1, Protein 6.6

LOW-FAT BIRCHER MUESLI



Low-Fat Bircher Muesli image

Though there are a few muesli recipes on this site, this one is unique in its inclusion of wheat germ. This recipe mixes up a big batch that can be stored in an airtight container for a month or so. Though the original recipe comes from fatfree.com, this one has been adapted a bit to suit my tastes.

Provided by justcallmetoni

Categories     Breakfast

Time 5m

Yield 3 cups, 24 serving(s)

Number Of Ingredients 7

1/3 cup wheat germ
1 1/2 cups quick-cooking rolled oats
1/2 cup currants or 1/2 cup raisins
1/4 cup dried apricot, finely chopped
1/4 cup dried cranberries, chopped
1/4 cup brown sugar or 1/4 cup honey
1/4 teaspoon cinnamon

Steps:

  • Combine all ingredients together and store in an air tight container.
  • For breakfast combine 1/4 cup of the muesli mix with 1/4 cup of water and let soak for 30 minutes. Serve with 1 cup of yogurt and chopped fruit. Diced apples strawberries, bananas and blueberries all work well.
  • 9/14 update: After reading the reviewer comments, I'm changing the directions to a 1:1 ratio of muesli and water. While the 2:1 worked well for me, my oatmeal is an organic super grainy type that may not represent the typical grain. Thank you Paula and Amis for the helpful feedback.

Nutrition Facts : Calories 43.5, Fat 0.5, SaturatedFat 0.1, Sodium 1, Carbohydrate 8.8, Fiber 1.2, Sugar 2.9, Protein 1.5

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