High Fibre Toasted Seedy Museli Recipe

I always have some of this on hand to have as breakfast, a quick snack or healthy dessert with yogurt. The seeds provide enough oil for the toasting so there is no need to add more fat, making it much healthier than most store bought muselis with added oil and sugar.

High Fibre Toasted Museli with extra Cocoa Nibs

Ingredients

There are two versions - the standard is the one I make regularly, but includes things harder to find or work with. The simple version only has common ingredients found at most Aussie supermarkets.

Simplified

  • One Cup Rolled Oats

  • Half Cup Sunflower Seeds

  • Half Cup Pepitas (Pumpkin Kernels)

  • Half Cup Wheat Bran Sticks (“Processed Bran” at Woolworths)

About 5 Serves.

Standard

Changes from above in italics. You may have to go to a “health food” store to get the rolled rye, or substitute with triticale (a hybrid of rye and wheat)

  • Half Cup Rolled Oats

  • Half Cup Rolled Rye

  • Half Cup Sunflower Seeds

  • Half Cup Pepitas (Pumpkin Kernels)

  • Half Cup Flaxmeal (Ground Linseed)

  • Half Cup Wheat Bran Sticks (“Processed Bran” at Woolworths)

About 6 Serves

Optional Extras and Substitutions

  • Half a cup of nuts (whole, crushed or flaked) can be added at the start for extra flavour.

  • Half a cup of extra puffed or rolled cereals (corn flakes, puffed buckwheat, etc) can be added toward the end with the wheat bran and flaxmeal (if added earlier they may burn).

  • If you want to add dried fruit or cocoa nibs, they should also go in at the end to avoid burning it and you may need to stir constantly to prevent it sticking.

  • Anything very sticky or meltable (e.g. choc chips, honey, maple syrup) shouldn’t be added only when serving, otherwise it will all become one solid unworkable mass.

Directions

  1. Put everything except the Flaxmeal and Bran Sticks in a wide, flat bottomed pan.

  2. Mix together and toast on lowest heat for 5-7 minutes, stirring well every minute or so.

  3. Add the Wheat Bran & Flaxmeal and stir, continue cooking for 2 minutes

  4. Turn off the heat and stir again before serving

The standard version should be kept in the fridge (as the flaxmeal will go off at room temperature) but will last for weeks refigerated.

Goes well with all sorts of yogurts, milks and custards.

Nutrition

Per Serve (Half cup)

Standard

Simplified

Kilojoules

1023.5

919.0

Kilocalories

244.6

219.6

Protein (g)

12.2

10.2

Fibre (g)

9.4

6.2

Carbohydrate (g)

14.0

12.6

Fat (g)

14.3

13.7

Grams per Serve

54.2

46.5

(P+F)/J Ratio

21.15

17.8