Breakfast and brunch, Snacks, Whole Food Plant Based, South Africa

Vera Garrett's Muesli recipe

by Thandiwe Mkhize

This wholesome muesli recipe, contributed by Gail Joslin from South Africa, offers a satisfying and energizing start to your day. Packed with a variety of grains, nuts, and seeds, it's designed to keep you full until lunchtime. Customize it with your favorite dried fruits for an extra burst of flavor.

Total Time

15 mins

Difficulty

Easy

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Chinese (Traditional)

Simple Tasty Recipes

Ingredients for 19 Servings

4 cups

oats
2 cups

wheat flakes
0.5 cup

raisins
0.5 cup

chopped nuts, any kind
1 cup

wheatgerm
0.5 cup

barley malt powder
0.5 cup

ground sunflower seeds
1 Tablespoon

sunflower seeds
1 Tablespoon

linseeds
1 Tablespoon

ground sesame seeds
0.5 cup

cold-pressed oil (e.g., sunflower)
0.5 cup

barley malt syrup

Time

Preparation Time

15 mins
Cooking Time

0 mins
Total Time

15 mins

Goes Great with

Ethiopian Lentil Salad

Yemiser Selatta -- Ethiopian Lentil Salad With Shallots and Chili

Swahili Tomato Salad (Saladi Ya Nyanya)

VEGAN GRAPEFRUIT SALAD

grapefruit

Power Greens Salad

falafel, kale, tofu

Method

In a large bowl, combine the oats, wheat flakes, raisins, chopped nuts, wheatgerm, barley malt powder, ground sunflower seeds, sunflower seeds, linseeds, and ground sesame seeds. Mix well.
In a saucepan, gently warm the cold-pressed oil and barley malt syrup together. Ensure the mixture does not boil.
Pour the warm liquid mixture over the dry ingredients in the bowl and mix thoroughly with a wooden spoon until everything is well coated.
Store the prepared muesli in an airtight container with a lid.
Serve the muesli as needed with fresh fruit, plant-based milk (such as soya or nut milk), or fruit juice. You can also add chopped dried dates, figs, apricots, or pears.

Notes:

Any of the nuts, seeds, or grains can be increased to your preference. This recipe is very satisfying and will keep you full until lunchtime. Consider adding chopped dried dates, figs, apricots, or pears for extra flavor and texture.

Serving info: Total recipe: 1144g · Yields 19 portions · Portion size: 60g

Nutrient	Per 100g (or 100ml)	Per Portion	% Daily Value
Energy (kcal)	430	258	13
Carbohydrates (g)	50.5	30.3	11
↳ of which sugars (g)	18.5	11.1	22
Dietary fiber (g)	8.5	5.1	18
Protein (g)	11.0	6.6	13
Total fat (g)	22.0	13.2	17
↳ Saturated fat (g)	2.5	1.5	8
↳ Monounsaturated fat (g)	7.0	4.2
↳ Polyunsaturated fat (g)	10.5	6.3
↳ Trans fat (g)	0.0	0.0
Sodium (mg)	15	9	0
Calcium (mg)	85	51	4
Iron (mg)	3.5	2.1	12
Potassium (mg)	450	270	6
Vitamin C (mg)	1.0	0.6	1
Vitamin B12 (µg)	0.0	0.0	0

Ingredient data sources

Oats (rolled, dry) — 320g — Oats, rolled, old fashioned, dry — source: USDA
Wheat flakes — 110g — Cereal, whole wheat, ready-to-eat — source: USDA
Raisins — 75g — Raisins, seedless — source: USDA
Nuts (mixed, chopped) — 60g — Nuts, mixed, dry roasted, with peanuts, without salt added — source: USDA
Wheatgerm — 110g — Wheat germ, crude — source: USDA
Barley malt powder — 60g — Malted milk powder — source: USDA
Ground sunflower seeds — 60g — Seeds, sunflower seed kernels, dry roasted, without salt — source: USDA
Sunflower seeds — 10g — Seeds, sunflower seed kernels, dry roasted, without salt — source: USDA
Linseeds (flaxseeds) — 10g — Seeds, flaxseed — source: USDA
Ground sesame seeds — 9g — Seeds, sesame seed kernels, toasted, without salt — source: USDA
Cold-pressed oil (sunflower) — 110g — Oil, sunflower, linoleic, (partially hydrogenated) — source: USDA
Barley malt syrup — 160g — Malt extract — source: USDA