Muesli is a balanced combination of cereals, dry fruits and fresh fruits. It is a complete breakfast by itself as it contains a good dose of protein, calcium, iron, fibre, vitamins and antioxidants. You can mix up all the dry ingredients and stock it in an air-tight container, so you just need to add the chopped fruits and milk when consuming on a time-pressed day!

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Makes 4 servings

Ingredients

1 cup quick cooking rolled oats
1 tbsp chopped walnuts (akhrot)
1 tbsp chopped almonds (badam)
1/4 tsp vanilla essence
3 tbsp raisins (kismis)

For Serving
3 cups chilled low-fat milk , 99.7% fat-free
1 cup chopped apples (unpeeled)
1 cup sliced bananas
3 tsp sugar

Method

  1. Combine the oats, walnuts and almonds and lightly roast in a non-stick pan on a slow flame for 4 to 5 minutes, while stirring continuously.
  2. Cool completely, add the vanilla essence and raisins and mix well. Store in an air-tight container.
  3. For serving, place ¼th of the muesli mixture in a bowl, add ¼ cup of apple, ¼ cup of banana and ¾ tsp of sugar.
  4. Pour ¾ cup of milk over it and mix well.
  5. Repeat steps 3 and 4 to make 3 more servings.
  6. Serve immediately.

Nutrition Value

Value per serving % Daily Values
Energy 141 cal 7%
Protein 4.6 g 8%
Carbohydrates 17.5 g 6%
Fiber 2.2 g 9%
Fat 5.9 g 9%
Cholesterol 0 mg 0%
VITAMINS
Vitamin A 0.4 mcg 0%
Vitamin B1 (Thiamine) 0.2 mg 20%
Vitamin B2 (Riboflavin) 0.1 mg 9%
Vitamin B3 (Niacin) 0.4 mg 3%
Vitamin C 0.1 mg 0%
Vitamin E 1.1 mg 7%
Folic Acid (Vitamin B9) 14.9 mcg 7%
MINERALS
Calcium 26.8 mg 4%
Iron 1.5 mg 7%
Magnesium 60 mg 17%
Phosphorus 107.7 mg 18%
Sodium 0.7 mg 0%
Potassium 174.6 mg 4%
Zinc 1 mg 10%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

 

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