01/02/2024
Make your own healthy muesli
Ingredients
- 250 g of grainy rolled oats, alternatively spelt flakes
- 50 g each of hazelnuts, almonds, walnuts, pumpkin, sesame and sunflower seeds depending on individual tolerance and flavour, possibly 50 g of coconut flakes
- 100 g unsulphured sultanas and currants
- 4 - 5 tbsp cold-pressed sunflower oil without additives
- 4 - 5 tbsp liquid honey or maple syrup
- Depending on taste, add 1 small teaspoon of ground cinnamon or finely ground vanilla pod
- as a variation, 2 - 3 tablespoons of cocoa powder without additives for a homemade chocolate muesli
Preparation
Preheat the oven with the uncoated, enamelled pan to 150 °C.
Meanwhile, coarsely grate the nuts and almonds with their skins, mix the kernels with flakes, nuts, cinnamon or vanilla to taste.
On reaching the right temperature, first add the oil and honey to the uncoated frying pan and bring to the boil for one to two minutes.
Add the flake mixture, stirring repeatedly, and roast for about five minutes. Meanwhile, dry the washed sultanas and currants and roast for a further 15 to 30 minutes while reducing the heat to approx. 120 °C. Stir repeatedly and check the degree of browning. The mixture should be evenly roasted to a light brown colour and not burn!
Let the mixture, which now smells appetising, cool and pour into a jar with a tight seal. Stored in this way, the mixture will keep fresh for at least two to three weeks and tastes just as good with fresh Demeter milk as it does with yoghurt, soured milk or a fresh fruit salad.
The ingredients and preparation can be varied - depending on taste, food preferences and the temperature behaviour of your oven! Quite simply!, VBN-Verlag 2017)