Make your own muesli!

Instructions

Step 1: Measure out all the muesli ingredients. Cut the dried
apricot, peach, mango or apple into small pieces.

Step 2: Put the rolled oats, bran, coconut, sunflower seeds,
pumpkin seeds and sesame seeds in a shallow ovenproof
baking pan and bake at 160°C for 10 minutes.

Step 3: Add the chopped nuts and stir to mix well. Bake another
10 minutes, or longer if you like a more toasted mix.

Step 4: Cool, stir in the raisins or sultanas and the chopped dry
fruit mix. Store in an airtight container. Serve with chopped fresh
seasonal fruit for breakfast.

Recipe Information

Portions: makes 17 half-cup serves
Time to make: 40 minutes
Total cost of all ingredients: $8.10 / $0.47 per serve
Dairy-free

Ingredients

4 cups whole grain oats
1 cup bran
1/2 cup desiccated coconut
1/2 cup sunflower seeds
1/2 cup pumpkin seeds
1/2 cup sesame seeds
1/2 cup mixed chopped nuts (almonds, walnuts, brazil nuts)
1/2 cup raisins or sultanas
1/2 cup mixed chopped dry fruit (apricot, peach, mango, apple)

Nutrition Information

per serve
Energy 910 kJ (219 Cals)
Protein 7.7g
Fat 11.8g
- saturated 3g
Carbohydrates 20.5
- sugars 6.7
Dietary Fibre 5.2
Sodium 25mg
Calcium 50mg
Iron 3m

What you need to know

* You can buy the ingredients for making muesli from bulk bins.

* If possible, buy nuts in small quantities from a shop with a high and the nuts start to taste less fresh and sometimes rancid.

* Store nuts in airtight containers in a cool dark pantry or in the refrigerator.

* It pays to read the labels on the bulk bin nuts or packet nuts. Mixed nuts are sometimes salted so avoid these. Nuts can be expensive but we only need small quantities. They are valuable in the diet because they contain important vitamins, antioxidants and micronutrients like selenium. Nuts are high in fats, but these are mainly monounsaturated fats.

* Oats are considered the most nutritious of the cereals. Oat grain combined with nuts, seeds and milk provide protein in our diet, not to mention a great nourishing start to the day.

* This mix works just as well with smaller, softer rolled oats or a half and half mix. It is no problem to double the recipe or to tailor the ingredients to suit your budget and your family. Peanuts and flaked almonds are the lowest priced nuts in my supermarkets at the moment and because dried apple is very light, you get a lot for your money.

* A metal, shallow roasting pan is ideal for toasting the muesli and I add the nuts halfway through baking because they can over-brown and taste bitter if cooked for too long.