Always check the labels of the products you use.
Method
- 1
Toast Almonds. In a dry frying pan over medium heat, toast 25 g flaked almonds for 3-4 minutes, stirring, until golden; tip out, cool and chop roughly.
- 2
Toast Seeds. Toast 35 g pumpkin seeds in the same pan for 2-3 minutes until they puff and pop, then set aside.
- 3
Combine Mix. Mix 135 g rolled oats, 35 g raisins, 30 g goji berries, the chopped almonds and toasted seeds in a medium bowl; this dry mixture keeps 2 weeks airtight.
- 4
Soak. Stir 400 ml semi-skimmed milk into the mixture, cover and chill overnight.
- 5
Serve. Next morning stir the muesli, divide between 4 bowls and top with 140 g mixed blueberries, raspberries and blackberries.
Storage
The dry mixture keeps 2 weeks in an airtight container.
EU nutrition claims
- Source of protein: 4 g protein per 100 kcal, about 16% of energy (needs ≥ 12%)
- Low salt: 0.08 g salt per 100 g (limit ≤ 0.3 g)
- Source of fibre: 2 g fibre per 100 kcal (needs ≥ 1.5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 162 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0 g per serving
0 % of the 50 g daily maximum · 0 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- small dry frying pan
- medium bowl with a lid (or cling film)
- wooden spoon
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 315 kcal |
| Protein | 12.5 g |
| Carbohydrate | 43 g |
| of which sugars | 15.2 g |
| of which free sugars | 0 g |
| Fat | 11.9 g |
| of which saturates | 2.7 g |
| Fibre | 6.4 g |
| Salt | 0.13 g |
Protein per 100 kcal
4 g High protein needs ≥ 5 g per 100 kcal (20% of energy) and ≥ 10 g per serving
Calculated from USDA FoodData Central ingredient values
