Never buy muesli from the shops again with this healthy recipe

Once you have tried this recipe, you won’t ever buy muesli from the shops again. Why? You can mix the ingredients to your liking (add/change according to your taste) and it will be much lower in sugar and cheaper than packaged mueslis.

Tip: double (or triple) the amounts in the recipe so it will last longer.

Oats have been shown to have a cholesterol lowering effect, improve endothelial function and to reduce blood pressure. They contain soluble fibres and several antioxidants including vitamin E, phytic acid, phenolics, and avenanthramides, unique soluble bioactive compounds not present in any other cereal grain. In addition to their antioxidant activities, oat avenanthramides possess antihistamine and anti-inflammatory properties.

Research has shown that cinnamon possesses anti-inflammatory, anti-microbial, antioxidant and anti-cancer properties. It has been shown to lower blood sugar levels and improve circulation, which could possibly relieve pain associated with poor circulation.

Linseeds are the richest source of the plant omega-3 fat alpha-linolenic acid (ALA) which are converted to the long chain omega-3 fatty acids (DHA and EPA). Long chain omega-3s have the best therapeutic benefits for people with inflammatory types of arthritis such as rheumatoid arthritis, reactive arthritis, psoriatic arthritis and ankylosing spondylitis.

Chia seeds are high in fibre and also add an impressive dose of omega-3 (ALA) to the muesli.

This recipe has been created by Wellvess Arthritis Programs. Our programs are packed with delicious anti-inflammatory recipes, cooking tips, latest research on supplements, exercise tips and a forum to connect with others. We also have a free monthly newsletter with lots of information.

Serves: 6

Prep time: 5

Cooking time: 10

Ingredients

• 2 cups traditional rolled oats
• 1 teaspoon cinnamon
• 1 teaspoon chia seeds
• ½ cup raw mixed nuts
• 1/3 cup dried apricots
• 2 apple rings
• 1 tablespoon sultanas
• 1 tablespoon linseeds

Utensils

• Non-stick fry pan
• Mixing bowl

Preparation

1. Mix oats, cinnamon and chia seeds together in bowl
2. Toast nuts over medium heat in fry pan until they slightly darken in colour. Remove immediately and allow to cool.
3. Meanwhile chop apricots, apple and sultanas. Add to mixing bowl.
4. Toast linseeds in fry pan over medium heat for 5 minutes, stirring frequently. Remove and add to mixing bowl.
5. Roughly chop nuts and add to muesli. Mix well. Store in airtight container. Makes 3 cups.

Cooking tip: Stir nuts and linseeds regularly to prevent burning.

Variations

• For gluten free, choose rolled flaked quinoa instead of oats
• For nut free, remove the mixed nuts and add more chopped fruit
• To boost the healthy fats, add ground LSA and/or more chia seeds. Note: this will change the consistency to a more gritty texture depending on the amount added.
• Add a variety of toppings to vary the taste: Seasonal or frozen/thawed fruit, natural or coconut yoghurt, extra cinnamon, grated apple – the possibilities are endless!
• Serve with almond, rice or soy milk to mix it up even more.