By Sean Michael Hall, L.Ac.
Breakfast is the most important meal of the day, though unfortunately, it’s the meal most commonly skipped.
A healthy breakfast should contain fiber, fat and protein.
Not only do we need those macronutrients for good health, but in this recipe they also slow the transit time of glucose to the bloodstream, from the complex carbohydrates. This helps to regulate blood sugar levels throughout the day, keeping one grounded and focused until lunch. It also helps to satiate, and reduce mid-afternoon and late-night snacking. And the combination of eating a healthy breakfast that satiates, and not eating after 8pm at night, is one of the best ways to take some of the excess pounds off.
All this recipe takes is a quick run to a market that has a good bulk section for ingredients and five minutes preparation to combine and store a month’s supply. Once you’ve mixed the muesli, simply soak a cup overnight in water and yogurt, and cook for 4-5 minutes the next morning. Make sure to add some of the recommended toppings, like cinnamon, cardamom, cloves, coconut milk, whole milk, butter or ghee to make it even more nutritious and tasty.
Sean’s Fantabulous Muesli
- 10 cups steel-cut oats (or combination of grain flakes)
- 1 cup ground coconut
- 1 cup coconut flakes
- 1 cup sesame seeds
- 1 cup pumpkin seeds
- 1 cup black sesame seeds
- 1 cup chia seeds
- 1 cup flax seeds
- 1 cup goji berries
- 1 cup black currants
- 1 cup dried cherries, cranberries or blueberries
- The night before, mix 1-cup water, 1-cup muesli and 2 T. yogurt, and let soak at room temperature overnight.
- In the morning, add 1-cup water, whatever spices you like and ½ t. sea salt.
- Simmer for a few minutes, until soft and the right consistency.
- Take off heat, and add any combination of coconut milk, whole milk, butter, ghee, or almond milk; plus a small amount of raw honey, raw cane sugar or maple syrup.
Soaking the muesli in water and yogurt overnight has numerous health and taste benefits. Soaking grains aids in their digestion, and the probiotics in the yogurt increases B and other vitamins in the grains and nuts. Plus, our body needs copious amounts of the healthy bacteria found in the yogurt starter to keep our digestive and immune systems healthy.
Don’t be afraid to add fats like butter, coconut cream or whole milk from clean, responsible sources to your breakfast. Yes, they are calorie-dense, but they are also nutrient-dense, and their satiating effect can alleviate sugar cravings later in the day. And as the more informed of you know , simply speaking, it is the sugar, not the fat in our meals that makes us fat.
And finally, don’t skimp on the spices! Cinnamon, clove, nutmeg, and cardamom have all been extensively studied in recent years, and their anti-cancer, anti-oxidant, blood-sugar regulating effects have been well documented.