Reading a Food Label and Making Muesli

By April 1, 2020January 19th, 2024Blog

Chef Assistant Eli shows us how to make Muesli, a popular breakfast dish from Switzerland that is healthy and easy to make. It consists of raw rolled oats, dried or fresh fruits, nuts and seeds. Before making Muesli, Eli reads the food label which helps us choose healthier foods when we shop and understand what we put in our bodies.
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Muesli

As made in the video. Makes 1 bowl*

Ingredients:

  • 1/4 cup Walnuts
  • 1 apple
  • 1 banana
  • 1/2 cup lowfat plain yogurt
  • 1/4 cup Rolled oats (aka Old Fashioned)
  • 2 teaspoons Chia seeds
  • 1 Tablespoon Pepitas (aka pumpkin seeds)
  • 1 Tablespoon Dried cranberries
  • 1/4 + 1/4 teaspoons Cinnamon (you will use the cinnamon twice)
  • Pinch of Nutmeg

Equipment:

  • Large saute pan (if toasting the oats)
  • Large bowl
  • Cereal bowl
  • Regular spoons
  • Measuring cups
  • Measuring spoons
  • Knife
  • Cutting board

Instructions:

  1. Chop the walnuts
  2. Cut the apple into quarters. Take 1 of the quarters and slice, then dice it. Put the rest in the fridge or snack on it!
  3. Peel and cut off about 1/3 of the banana. Take that piece and make thin horizontal slices (so they come out like round discs). Set them aside for later. 
  4. In a small bowl, add the apple dices, chopped walnuts, and ¼  teaspoon of cinnamon. 
  5. Add the chia seeds, pepitas, and cranberries.
  6. Add the yogurt to the bowl and mix everything together with a spoon. Set aside.
  7. Put the sauté pan over low heat. Cover the bottom of the pan with the oats. Toast for about 3-6 minutes, stirring occasionally, until light golden brown and toast-y smelling.
  8. Take pan off of heat as soon as oats are done and pour into a large bowl to avoid burning. 
  9. Take 2 Tablespoons of the oats and pour into yogurt mixture. Add the other 1/4 teaspoon of cinnamon and the bananas and stir it up before eating.

* You can easily make this for more people if you double/ triple / quadruple etc. the recipe and use the whole fruit

** See the attached doc for other ingredient suggestions

 

Muesli Ingredient Suggestions

 

Base

Dairy yogurt, preferably plain unsweetened

Plant-based yogurt, such as almond, soy, coconut

½ can coconut milk

Dairy milk

Plant-based milk, pref. unsweetened

Cereal

Rolled oats (aka Old Fashioned) – toasting optional

Whole grain flake cereal, such as bran flakes

Seeds

Sesame – toasted or untoasted

Chia

Flaxseeds (aka linseed)

Poppy seeds

Sunflower – pref. unsalted, raw

Pumpkin (aka pepitas) – pref. unsalted, raw

Nuts – pref. unsalted, raw

Walnuts

Almonds

Pecans

Mixed

Fruit

Apple

Banana

Pear

Mango

Avocado

Berries, fresh or frozen, such as strawberries, blueberries, raspberries

Peach

Nectarine

Plum

Dried fruit

Apricots

Prunes

Raisins – regular or golden

Cherries

Cranberries – check sugar and oil content

Shredded or flake coconut – unsweetened if possible

Spices & Seasonings

Cinnamon

Allspice

Nutmeg

Clove

Cardamom

Cocoa powder – pref. unsweetened

Sweetener – optional, if using an unsweetened yogurt (but taste it first as-is!)

Drizzle of honey or maple syrup

Dash of turbinado sugar (aka natural, raw sugar) or brown sugar