Design Your Own Muesli

Makes about 3 cups (700 mL), enough for 2 servings

The original muesli recipe consisting of soaked raw oats, fruit, and ground nuts was developed by Dr. Maximilian Bircher-Benner (1867–1939), a Swiss physician and pioneer in nutritional research, at his renowned healing clinic in Zurich as an easily digested, nourishing meal. This version takes less than three minutes to prepare. Refrigerate any leftovers and enjoy them for breakfast another day or as a snack. Be sure to check out the many variations that follow the main recipe; you can adjust the ingredients to best suit your dietary needs and preferences.

1 cup (250 mL) rolled oats
1/4 cup (60 mL) raw sunflower seeds
1/4 cup (60 mL) raisins
Pinch of cinnamon
1 1/4 cups (310 mL) unsweetened apple juice
1 chopped banana or fruit of your choice
Put the oats, seeds, raisins, and cinnamon in a bowl. Stir in the juice, cover, and refrigerate for 6 to 10 hours. Top with the banana just before serving. For a thinner consistency, add a little more juice.

Per 1 1/2 cups (375 mL): calories: 455, protein: 12 g, fat: 12 g, carbohydrate: 80 g (21 g from sugar), dietary fibre: 9 g, calcium: 67 mg, iron: 4 mg, magnesium: 158 mg, phosphorus: 374 mg, potassium: 839 mg, sodium: 16 mg, zinc: 2 mg, thiamin: 0.7 mg, riboflavin: 0.2 mg, niacin: 5 mg, vitamin B 6: 0.5 mg, folate: 62 mcg, pantothenic acid: 2 mg, vitamin B 12: 0 mcg, vitamin A: 4 mcg, vitamin C: 8 mg, vitamin E: 7 mg, omega-6 fatty acids: 7 g, omega-3 fatty acids: 0.1 g

Percentage of calories from protein 10%, fat 23%, carbohydrate 67%