Buying Muesli can be really expensive. Making it is so easy. You really use ingredients you can afford. You can change my recipe by taking away ingredients or adding others. There is no real measurements here. You just need enough sweetener and coconut oil which will give it that extra taste and helps with the toasting. If you find it is to crunchy, you could delete either the millet or buckwheat and add extra rolled oats.
I have used gluten free ingredients. ( rolled oats are only totally GF if packaged in a non gluten environment, so fine to use unless you really can not tolerate gluten) it is also processed sugar and fructose free.
Have you every tried brown rice malt syrup or it can be just called rice malt syrup. It tastes great, its sweet and runny. Best thing is, its fructose free, so our liver loves it. Fructose is stored as fat around our organs.
Nutrition in -
Hulled millet - high source protein, amino acids, lysine, B Vitamins, thiamin, riboflavin, niacin, pyridoxine, folate, magnesium, zinc, copper, iron.
Buckwheat - Omega 3 and 6, Protein, niacin, Vitamin B6, Folate, Calcium,Iron, Magnesium, Phosphorus, Zinc, Copper, Manganese and Selenium. Needs to soak over night or at least for a few hours.
Coconut - Iron, Magnesium, Vitamin B6 and Fiber.
LSA - Calcium, Iron, Magnesium, Protein, Fiber, Vitamin B6
Cacao - Protein, Magnesium and Iron
Chia Seeds - Fiber, Calcium, Iron, Protein and Magnesium
I used -
10 cups quick oats - organic - rolled oats are highly sprayed
3 cups hulled millet - Soak with 2 cups boiling water, cover for 30 minutes and then drain. Gives a crunchy texture.
2 cups dried buckwheat - soak overnight in cold water, drain, lay on a baking tray and bake on really low in the oven 50 c for 4 hours or until they are crunchy as you bite them. Gives a crunchy texture.
1 cup coconut flakes
1/4 cup LSA - this is a mixture, bought in most food shops -ground linseeds (flaxseeds ), sunflower seeds and almonds mixed together.
1 cup brown rice malt syrup ( Sweetener that is fructose free ) and 3 tbsp coconut oil - heated in a small pot.
1/4 cup raw cacao nibs
1/4 cup chia seeds - If using these it is best to soak you muesli with yogurt or milk for 10 minutes before eating other wise they will go straight through you without your small intestine absorbing its nutrients.
Options - mixture of nuts whole nuts, ( remember the LSA is nuts and seeds ) seeds, dried fruit.
The trouble with dried fruit is, that it is high fructose. If you are cutting sugar out of your diet best not to put this in.
Method
1 - In a large bowl mix in your rolled oats, millet, coconut, LSA and then mix in your melted liquid.
2 - Place on a baking tray, in the oven 200 c and bake to toast. Every few minutes stir the mixture around so it does not, over brown.
3 - Remove once toasted and stir in the cocao nibs, chia seeds and the buck wheat.
Taste to see if there is enough malt syrup
Store in an air tight container.
Hulled millet
Soak in boiling water for 30 minutes or more.
Cover with a plate to keep the heat in.
Drain the millet.
Soak the buckwheat, best overnight in cold water but you can soak for a few hours.
Drain.
Place on a tray and bake on really low in the oven, 50 c for up to 4 hours or until when you bit them they give a dry crunch.
Melt coconut oil with the rice malt syrup.
Mix the coconut, buckwheat, millet and LSA together and then stir in the liquid.
Bake at 200 c stirring every few minutes so it does not burn on the edges.
Now mix in the rest of the ingredients and any other extra ingredients you want to add.
Store in jars.
Serve with any type of milk - cows, almond, or yogurt and cinnamon. Best soaked for at least 10 minutes in your bowl before eating.
There is another recipe for using dehydrated buckwheat is on my blog - http://realfoodnow.nz/blog/2015/5/6/chocolate-crackle?rq=buckwheat
Healthy eating everyone
xx