Crunchy buckwheat muesli – grain and gluten free and healthy for you.
Muesli as we know it originated in Switzerland in 1900 – an invention by nutritional pioneer Dr Maximillion Bircher-Benner.
He introduced his muesli to patients as part of his healing wholefoods diet therapy. It became known as Birchermüesli and consisted of oat flakes, raw apples, condensed milk, nuts and lemon juice.
Birchermüesli gained worldwide popularity in 1960 and the first crunchy muesli was made in 1970 by toasting the mixture in refined white sugar and vegetable oil to satisfy US taste buds.
Today I want to share a recipe with you for crunchy buckwheat muesli that is high in nutritional value and 100% gluten free.
Despite its name, buckwheat is not related to wheat at all and is in fact a fruit seed related to rhubarb. You can buy it at any health food shop or in the health food aisle of most supermarkets.
Try and purchase raw buckwheat if you can as the end result will taste better. If you can only get your hands on toasted buckwheat (also known as kasha), then add this in at the end after everything else has cooked. (Raw buckwheat has a greenish colour compared to the golden colour of toasted)
Why this is so good for you
Buckwheat lowers the risk of blood pressure and cholesterol, helps in management of diabetes, helps prevent gallstones, protects against heart disease and protects against breast cancer.
Quinoa helps prevent heart disease, relieves constipation, helps increase brain function, aids in tissue growth and repair, helps to alleviate migraines, helps reduce type 2 diabetes, lowers inflammation and increases stamina.
Almonds alkalize the body (good for fighting inflammation), nourish the nervous system, provide good brain function, build strong bones and teeth, provide healthy fats which aids in weight loss, reduce risk of heart disease and help protect against diabetes.
Hazelnuts reduce risk of bladder cancer, help reduce risk of skin cancer and premature aging, reduce risk of osteoporosis, increase digestive health, promote a healthy nervous system, help prevent anemia and prevent neural tube defects in newborns.
Sunflower seeds help prevent cardiovascular disease, support prostate health, help prevent severity of asthma, lower blood pressure, help prevent migraines, reduce the risk of heart attack and stroke and inhibit cancer cells.
Pumpkin seeds promote healthy bowel function, reduce risk of heart attack and stroke, strengthen the immune system, lower risk of depression, support prostate health, help promote a restful night’s sleep andhelp reduce arthritic inflammation.
Coconut oil helps boost metabolism and aids in weight loss, helps boost endurance, detoxes the body, protects the heart, prevents and heals candida, helps improve the digestive system and prevents irritable bowl syndrome, strengthens the immune system, kills the viruses that causes influenza, hepatitis and measles, helps stop tooth decay, helps prevent liver disease, helps dissolve kidney stones, prevents and treats diabetes, kills the bacteria that causes throat infections; and heals damaged tissues and infections.
Honey helps reduce the risk of heart disease, reduces ulcers, reduces throat irritation, strengthens the immune system, enhances performance and topically can help treat infections.
Saltanas reduce risk of heart attack, help filter toxins out of the blood, help eliminate constipation, help relieve indigestion and stomach irritation, reduce bad cholesterol, protect the body from infections and enhances brain health.
Dates help protect against macular degeneration, help maintain healthy skin and mucus membranes, help relieve constipation, reduce risk of colon cancer, colitis and hemorrhoids, help reduce risk of cardiovascular disease, arthritis, Alzheimer’s disease, and reduce blood pressure.
- 1 1/2 cups rolled quinoa flakes
- 1/4 cup slivered almonds or chopped almonds
- 1/3 cup hazelnuts or chopped walnuts
- 1 cup raw buckwheat
- 1/2 cup sunflower seeds
- 1/2 cup pumpkin (pepita) seeds
- 1 teaspoon cinnamon
- 1/4 cup melted coconut oil (or macadamia oil)
- 1/3 cup honey or sweetener of choice
- 1 teaspoon vanilla
- 1/2 cup shredded coconut (or coconut chips) toasted
- 1/4 cup sultanas or raisins
- 1/4 cup chopped dates (or dried figs/apricots or any dried fruit you like)
- Preheat oven to 150 degrees C (130 fan forced).
- Combine dry ingredients in a medium bowl.
- Combine wet ingredients, add to bowl and mix thoroughly.
- Transfer mixture to a medium to large rectangular pan and spread out.
- Bake for 45 minutes to 1 hour or until mixture is golden and crunchy. Remove and stir through the coconut and dried fruit.
- Serve with ice cold almond milk (or milk of choice).
- Store remainder in a glass jar.
* You can dry toast the coconut in a small frying pan.
* Make sure you mix ingredients at 20 minute intervals so as to avoid mixture getting burnt around the edges of the pan.
* If your oven heats unevenly, you may need to check at 10 minute intervals (after the half way cooking mark) and keep scraping the mixture away from the sides and into the centre.
* Ovens vary so amount of cooking time is just a guide. Your mixture may be ready sooner. If in doubt, scoop out some of the mixture, let it cool and taste it. The buckwheat should be crunchy and the mixture in general should be golden.
* Feel free to add some sliced banana or strawberries or an extra drizzle of honey.