Begin the day with a bowl of muesli. It can be made at home very easily
Eating oatmeal may help lower cholesterol and reduce the risk of heart disease.
The soluble fibre in oatmeal absorbs a considerable amount of water which slows down one’s digestive process. This results in a feeling of fullness for longer hours, in other words, oatmeal can help control weight.
New research suggests that eating oatmeal may reduce the risk for type 2 diabetes. In fact, the American Diabetes Association already recommends that people with diabetes eat grains like oats. The soluble fibre in these foods helps control blood glucose levels.
According to recent studies, a diet that includes oatmeal may help reduce high blood pressure. The reduction is linked to the increase in soluble fibre provided by oatmeal. Oats contain more soluble fibre than whole wheat, rice or corn.
Oatmeal contains a wide array of vitamins, minerals and antioxidants and is a good source of protein, complex carbohydrates and iron. The fibre and other nutrients found in oatmeal may actually reduce the risk for certain cancers.
The muesli story
Bircher muesli, originally brought to the world's attention in about 1900, was created by the Swiss physician Maximilian Bircher-Benner for patients in his hospital. The idea was to provide nutritious morning food as an aid to therapy. More generally, he went against the grain and suggested that plant based diets are much healthier than meat based diets, something which science is beginning to corroborate.
Now, for a recipe
Muesli
Ingredients
Gala apple, unpeeled, quartered, core removed: 1
Rolled oats: 1 cup (90gm)
Apple juice: half a cup (125ml)
Fat-free natural yoghurt, plus extra to serve: half a cup (130gm)
A large pinch of ground cinnamon
Flaked almonds: quarter cup (25 gm)
Walnuts: quarter cup (30gm)
Pepitas (pumpkin seeds): 2 tbsp
Blueberries, passion fruit to serve
Method: Coarsely grate the apple. Mix the grated apple, rolled oats, apple juice, yoghurt and cinnamon in a bowl until well combined. Cover and place in the fridge for 1 hour or overnight. Combine the flaked almonds, walnuts and pepitas in a small bowl. Stir half the nut mixture through the muesli with half a cup of yoghurt if the muesli has been soaking overnight. (If the muesli has been soaking for 1 hour, add a little extra yoghurt only as desired.) Top with the remaining nut mixture, blueberries and passion fruit pulp to serve.
Executive Chef
Hyatt Regency
Keywords: muesli, nutritious food, breakfast, oatmeal, diabetes
I take two small cups of Oats in a bowl, add a spoonful of Extra-
virgin Olive Oil or Gingelly oil. Heat a cup of water , just enough to
cover the oats in the bowl--(not more than that)and pour over the
oats. Cover the bowl and after 15/20 minutes, remove the cover. With a
ladle or spoon mash the oats into a paste, almost. Now add a spoonful
of sugar, a spoonful of honey and whatever nuts you choose (like
grated almonds ), golden raisins. Mix well and enjoy!
This has kept my cholesterol level within range for years.
Veevip sarathy
I think this is "COPY" & "PASTE " from swiss please make it easy to common people, why APPLE from GALA?
One is in India and this chef must try to use the items available in India which is more appropriate. This is not a meal which an average Indian can have it every day. This is more a tourist menu which they can get it even outside India. Please stop copying West. We can have a better breakfast with local ingredients. How about a breakfast with bananas instead of blue berries or passion fruits, something with papaya instead of Pepitas?
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