Emma Nutrition

Simplifying the science through cooking and education. When I'm not on Mummy duties…

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Emma’s Munchy Muesli

There’s nothing quite like a refreshing bowl of muesli in the morning. I love to make my own; partly because I like to choose my own healthy ingredients, partly to stave off the boredom of yet another huge box of samey samey muesli!

Here is one of my favourite recipes but you can use any type of nut, seed and dried or fresh fruit. Along with home made yoghurt; you can’t beat those lively little enzymes in the home made yoghurt 🙂

Emma’s Munchy Muesli 

Serves 18


Oats xEmma's Munchy Muesli 500 g

Pumpkin seeds x 30 g

Flaxseeds x 30 g

Sunflower seeds x 30g

Dried apricots chopped x 60g

Per serving:

Natural yoghurt x 50g

Crushed walnuts x 30g

Banana x 1

Blueberries x 50g

Raspberries x 10

  • Add the oats, seeds and apricots to a large bowl or serving container and mix together
  • Store this mix for use on a daily basis – 35g per serving (3 tablepoons)
  • Add yoghurt, walnuts, banana and berries fresh to serve. Mix the yoghurt into the muesli
  • You can add the walnuts if the mix will be used within one week but nuts can turn rancid if not stored in an air tight container so please be careful if storing for weeks

Nutritional information per serve:

Protein: 8 gm

Carbs: 57 gm

Sugar: 23 gm

Fat: 8 gm

Cals: 343

From my personal Nutrition notes:

Oats are a medicinal food; full of fibre and beta glucans to support a healthy digestive function. Seeds and walnuts provide omega oils for the brain, skin and hair, while banana and apricots are full of potassium and other minerals. Berries are full of immune enhancing antioxidants.

Download or Print: Emma’s Munchy Muesli

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Big breakfast helps weight loss

Study Says Eat Like a King at Breakfast

BANT (British Association of Nutritional Therapists) Chair Miguel Toribio-Mateas spoke to the Huffington Post about a new study that suggests making breakfast the biggest meal of the day is the best way to lose weight.

Scientists from the University of Tel Aviv studied 93 obese women who were split into two groups and given carefully structured meals. After 12 weeks women in the “big breakfast” group had each lost an average of 17.8lbs and three inches off their waistlines.

See the full article in the Huffington Post here

Please visit http://www.bant.org.uk to locate a Nutritional Therapist or to see original article.

For some tasty breakfast ideas check out my recipe page!