A simple, raw muesli that features real, natural superfood ingredients without any added sugar, oil, animal products, or artificial ingredients. Budget-friendly and gluten-free too!
Do you all want to know what frustrates this gal to death?
Seeing all these amazing granola and muesli products on the market and not being able to find ONE that’s not made without sugar, oil, or funny additives.
I just don’t get it, if you want to know the truth.
But let’s start this post out on a positive note instead and talk about what muesli is, why it’s awesome, and why you should consider making your own at home.
Because that’s what’s important here, right? 🙂
Muesli is a breakfast or brunch cereal that’s made with raw, rolled oats, and typically some sort of dried fruit, nuts, and seeds. It’s commonly used in—or as a replacement for—oatmeal or granola, and it can be used over yogurt, soaked in yogurt overnight just like overnight oats are, or you can just add your favorite non-dairy milk on top and eat it like cereal.
You can even use it as a smoothie or smoothie bowl topping too!
Due to the ingredients that muesli has, it’s a very filling option for breakfast or a snack that provides everything you need in one meal: protein, fiber from complex carbohydrates, antioxidants from nuts/seeds and fruit, and some healthy fats. This combination stabilizes blood sugar levels, supports brain function, and supports metabolic function in the body.
And although it is calorie-dense, you can eat smaller portions of it than you would say, something like plain oatmeal, because it contains more protein and healthy fats.
But before you head off to the store and pick up a bag of muesli, hold up a minute, friends.
Muesli products sold everywhere seem to have a lot of added sugar (whether it’s refined sugar or added sugar such as maple syrup, honey, molasses, coconut sugar, agave, brown rice syrup, cane juice, etc.) in them because well, it makes the product taste better to the average consumer, and therefore, the company can sell more.
But I don’t use (or recommend) added sugars for health reasons, and I would rather flavor my foods the way I want to, personally.
Especially when you’re using such delicious whole foods!
I actually prefer the natural taste of real, raw muesli ingredients.
Natural muesli reminds me of a raw trail mix and oatmeal in one—which is awesome! And if you use naturally sweet ingredients without added sugar, you’ll not only taste the sweetness in these fabulous, real foods but also help your blood sugar levels out along the way.
Plus, natural, raw muesli is so easy to make.
Here’s where things get really fun…
You can add ANYTHING you want to muesli to make it your own.
Raw nuts, seeds, natural dried fruit without added sugar, superfoods (goji, chia, hemp, raw cacao nibs, etc.), or even options such as cinnamon, nutmeg, cocoa, ginger, etc.
But the most important part of any muesli dish is oats!
Raw (uncooked) rolled oats are the best choice, not instant or steel cut. This gives the muesli texture but also allows it to be eaten raw or uncooked with a little non-dairy milk or yogurt.
For this Raw, Homemade Muesli that I’m sharing with all of you today, I’m using some of my favorite items from Bob’s Red Mill and some other ingredients I have and keep on hand.
Protein and iron-rich pumpkin seeds – also a great source of magnesium and zinc!
Pecans which are packed with zinc, B vitamins, and oleic acid, a type of monounsaturated fat that improves hair, skin, metabolic, brain, and heart health.
Protein and calcium-rich almonds – also a great source of magnesium and Vitamin E!
Fiber-rich and flavorful coconut flakes– also a fantastic source of amino acids, minerals, and medium-chain saturated fats which boost liver function, brain health, and metabolism! (PS: Bob’s are the freshest out there!)
Calcium and iron-rich chia seeds – also one of the best plant-based sources of omega-3 fatty acids, zinc, magnesium, and they are a complete protein!
Fiber and omega-3 fatty acid-rich flax seeds – also a wonderful source of vitamins and antioxidants shown to improve brain, heart, and colon health! I kept my flax seeds whole, but you could also grind them in a coffee grinder to turn them into flax meal if you want the most benefits since the healthy fats in flax are best absorbed when ground. However, you will still get some benefits (especially for digestion and flavor) if you leave them whole. I personally love the little chew factor that they add!
Simple, raw, and delicious sun-dried raisins which are one of the most powerful (and affordable) fruits you can eat for healthy bones, a healthy digestive system, and healthy blood pressure levels. Raisins are full of potassium, magnesium, antioxidants, vitamins, and minerals shown to strengthen bone, heart, and colon health. Don’t knock these often overlooked little fruits, they are amazing for us! (Dr. Greger even recommends raisins just like he does berries in his best-selling book, How Not to Die, which you guys have heard me mention before.)
And of course, you need rolled oats which are an incredible source of beta-glucan fibers known to improve heart, colon, and metabolic health.
Oats are one of the most economical foods you can eat to fill full, satisfied, and balanced among all other grains. No other whole grain has been shown to promote so many factors of good health.
Can you tell I love oats? 🙂
I’m using Bob’s Red Mill Gluten-Free, Extra-Thick Rolled Oats for this recipe, but you can use any version of rolled oats that you have on hand. I simply love these oats because they’re super chewy and flavorful which is great for muesli or overnight oatmeal that you don’t want to be too mushy.
How to Make Homemade Superfood Raw Muesli:
All you need to do is gather any raw nuts and seeds you like, a little natural dried fruit without any added sugar (read the ingredient list), and some high-quality rolled oats.
Then, you just mix them all up, add them to a mason jar, (or another glass storage container), give them a good shake, and keep the jar in the cabinet where it’s nice and dark. You can also refrigerate or freeze muesli to keep it longer if you’d like to make large batches.
Because this recipe contains no oil or added sugar, I suggest adding some muesli to a bowl (about 1/3 cup) and covering it in non-dairy milk to soak at least 5 minutes before you’d like to eat it to soften up a bit, or you can use it as a flavorful topping for some coconut yogurt or your choice yogurt. These options will make it taste better and enhance the natural sweetness in the ingredients.
As mentioned, you can also use it as a smoothie topping, or make it like you would overnight oatmeal (in the fridge).
I personally love it plain seasoned with some cinnamon and covered in Silk unsweetened vanilla cashew (or almond) milk, but if you want another low sugar option, try mashing in unsweetened applesauce or some sliced banana if you wish. A chopped apple, a date, figs, or even a drop of alcohol-free liquid stevia would also be fabulous too!
- 2.5 cups of rolled oats
- 1/4 cup raw almonds
- 1/4 cup raw pumpkin seeds (pepitas)
- 1/4 cup flax seeds
- 1/4 cup raw coconut flakes (or shreds) - without added sugar
- 1/4 cup raw pecans
- 1/4 cup raw chia seeds
- 1/3 cup raw raisins - about 1 small box- (or any other raw dried fruit without added sugar)
- Optional: 1/4 cup of other ingredients such as cacao nibs, goji berries, sunflower seeds, walnuts, etc.
- Cinnamon, nutmeg, ginger, etc.
- Add all the ingredients to a bowl, stir well, add to a mason jar, and shake to incorporate.
- To serve, use 1/3 cup of muesli with non-dairy milk or yogurt, or use it as a smoothie or smoothie bowl topping.
- *This muesli will keep for a month in a cold, dark pantry. If stored longer than that, it should be kept in the fridge since seeds are optimally stored in cooler places, such as the fridge or freezer.
Pick up some Bob’s Red Mill ingredients at your local health food store or online, and give this recipe a try. Bob’s makes the highest quality ingredients that are always non-GMO and guaranteed to be fresh!
Oh, and by the way… this makes a GREAT (and highly affordable) stocking stuffer or hostess gifts in case you need a last minute idea for the holidays! 🙂
Have you ever made your own granola or muesli? What are your favorite ingredients if so?