2 cups rolled oats or 1 cup of oats and 1 cup of ready made muesli
3 T. sunflower seeds (pumpkin seeds work too)
3 T. pecans, chopped (walnuts can be substituted)
3 T. dried fruit (raisin, blueberries)
1 med. apple, grated or finely chopped with skin
3 c. almond milk (rice or coconut milk work as well)
Combine the oats, seeds, nuts, dried fruit, and apple in a large bowl. Heat the vegetarian milk on low heat until it comes to a gentle boil. Pour over the dry mixture, mixing lightly. Cover and refrigerate overnight. Serve cold or heated, if desired. Optional: substitute a small banana, cut in chunks for the apple.
Nutrition Facts Per Serving:
Calories 230, Fat 7g, Saturated Fat 0.5g, Carbohydrate 37g, Fiber 6g, Protein 7g, Sodium 75mg
Note: Make it gluten free by using certified gluten free oats. This muesli has fiber, vitamin C and antioxidants; a delicious and easy way to start your day.
Reprint from Cheryl Orlansky, RD LD CDE
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