Homemade Luxury Muesli

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* Exported from MasterCook *

 

Homemade Luxury Muesli

 

Recipe By :Marilyn Glenville

Serving Size : 4 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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4 tablespoons rolled oats

4 tablespoons barley kernels or flakes

2 ounces soy flour

4 tablespoons raisins

2 ounces dried apricots -- chopped into chunks

2 large oranges

2 dessert apples

2 pears

juice of 1 lemon

4 tablespoons quality honey or maple syrup

4 tablespoons unsalted mixed nuts -- chopped

1 tablespoon flax seeds

1 tablespoon sunflower seeds

1 tablespoon sesame seeds

soy milk and organic live plain yogurt, to

serve

 

It is wonderful to think that you can gain so many nutrients in just one small

breakfast. What's more, this luxury muesli will set you up for the rest of the

day and stop you from feeling tired mid-morning. The soy flour is full of

phytoestrogens, as are the oats and barley. These last two are also excellent

sources of fiber, noted for their ability to reduce heart disease. The seeds

are also phytoestrogenic and, along with the nuts, supply essential fatty acids.

The apricots are rich in the antioxidant beta-carotene and the oranges, apples,

and pears provide you with goo amounts of vitamin C. Lastly, the live organic

yogurt is recommended for the digestive system as it contains beneficial

bacteria.

 

The night before, put the oats, barley, soy flour, and dried fruit in a bowl.

Pare the zest from 1 of the oranges and squeeze the juice of both. Add these to

the bowl (along with any orange pulp that gathers in the grater) and toss well

to mix. Leave to soak overnight.

 

In the morning, coarsely grate the unpeeled apples and pears on top of the

soaked grains. Pour over the lemon juice. Add the honey or maple syrup and the

chopped nuts and mix well.

 

Finish by sprinkling with the linseeds (flax), sunflower, and sesame seeds.

Serve with soy milk and some plain yogurt.

 

Source:

" Natural Alternatives to HRT Cookbook "

Copyright:

" 2000 "

 

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Per Serving (excluding unknown items): 260 Calories; 7g Fat (21.7% calories from

fat); 9g Protein; 46g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 6mg

Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 2 1/2 Fruit; 1 Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0