The “experts” tell you that breakfast is your most important meal of the day. But are they correct?
We’re about to reveal 5 amazingly nutritious, delicious, quick, and cost-effective breakfast alternatives, so you can finally skip that cereal aisle!
How to Make Dietetic-Friendly Apple Muesli
Serves: 6 – 8
Cook Time: 15 minutes
2 cups rolled or steel-cut oats
2 cups Triticale flakes
¾ cup unprocessed wheat bran
¾ cup flaked or shredded coconut
¼ cup sunflower seeds
2 tablespoons mixed raw nuts, chopped
1 apple, sliced
¼ cup coconut oil
½ teaspoon cinnamon
sea salt, to taste
1. Preheat your oven to 150°C ( 300°F).
2. Put the rolled or steel-cut oats into a large mixing bowl.
3. Add the Triticale flakes, wheat bran, shredded coconut, sunflower seeds, and raw nuts. Add a pinch of sea salt, to taste.
4. Mix all the dry ingredients together and set the bowl aside.
5. Pour the coconut oil into a clean mixing bowl. Add the cinnamon, then heat the oil in your microwave for 30 seconds on a medium-high setting.
(Tip: If you prefer a bit more sweetness, add half a tsp. of vanilla essence to the oil before warming.)
6. Add the oil to the dry muesli and mix well.
7. Spread the muesli mix evenly into a baking tray lined with parchment paper. Place the tray into the oven and bake for 25 – 30 minutes, or until golden. Make sure to stir the mix every 5 – 7 minutes.
8.Remove the now crunchy muesli mix and allow to cool for a few minutes.
9. Add the apple slices to the baked muesli and stir in well. You can also choose to add other fresh fruit, including banana slices, fresh berries, or grapes.
10. Serve, enjoy, and place any leftovers into an airtight container.
1) Have you ever wondered how most cereal is made? It’s quite the process!
First, food manufacturers grind their grain crop into a fine flour and cook it. Then, they add SUGAR, COCOA, DYES, and many other less-than-healthy ingredients.
2) Low-fat cottage cheese gives you the perfect base for your diabetic-friendly breakfast. A single cup has only 6 grams of carbs, but 28 grams of beneficial protein.
3) Research has shown that regularly eating unsweetened yogurt can improve your metabolism, lower your BMI, and reduce your blood pressure. Yogurt may also improve HDL, or “good” cholesterol, while decreasing LDL, or “bad” cholesterol.
4) Oatmeal is fast becoming one of the world’s favorite types of cereal. It’s an affordable, versatile, and easy-to-create breakfast food with a plethora of health properties. In general, oatmeal is low in calories, and it will give you about 6 grams of protein per cup.
5) Muesli contains beneficial folate, thiamin, and riboflavin, a B vitamin. B vitamins are immensely important, especially if you’re diabetic, as they aid heart, blood, nerve, and eye health.
6) Aside from being protein-rich, eggs are also a good source of nutrients like vitamins A and D, potassium, zinc, and the beneficial antioxidants Lutein and Zeaxanthin.