Gluten free Summer muesli – gluten free, dairy free, refined sugar free, clean and vegan
Can you believe it’s the last weekend of Summer? I feel quite sad about this fact but hope to enjoy quite a few more warm days before the cold months kick in. After I enjoyed my morning jog and ocean swim yesterday, it dawned on me I had nothing to eat for breakfast so I took a walk to my local health food shop in Cronulla. I perused the muesli aisle and upon reading the ingredients list, I realised I had everything I needed in my pantry so back home I went to make my own.
This gluten free Summer muesli can be enjoyed in non Summer months as well of course (just top with seasonal fruit of choice), I just wanted to put the word Summer in the title. 🙂
The mix can to be altered to suit personal taste. If you wish to increase the nuts and seeds component then do so. If you’re not a fan of the dried fruit I’ve used, then feel free to use other dried fruit of choice like apricots, figs or bananas. The main ingredient used in this recipe is rolled quinoa flakes (gluten free version of oats). Quinoa flakes can be found in health food shops and the health food aisle of major supermarkets.
All you do is mix everything together and then store it in an air-tight container. Start off with 1/2 cup serving of mix then add your fresh fruit and maybe some extra nuts and seeds sprinkled on top. It’s quite filling.
A work colleague gave me a jar of raw local honey recently from her friend’s beehive so I thought the best way to use the honey was to drizzle it over the muesli. Raw honey is packed with gut-healthy enzymes and it also adds a beautiful sweetness to the dish. For a vegan version, use rice malt syrup or other sweetener of choice.
Serve this delicious gluten free Summer muesli with some home made milk such as my almond milk or cashew milk. If you want your muesli more crunchy and baked like a granola, then check out my crunchy buckwheat muesli recipe.
Well I’m heading off now to breakfast by the beach with the girls. Enjoy the rest of your weekend.
Love, Tash x
Why this is so good for you
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 and help reduce arthritic inflammation.
Brown rice reduces the risk of heart disease, helps prevent colon cancer, reduces the risk of diabetes and aids the nervous system.
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.
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.
Coconut speeds up metabolism, reduces the risk of heart disease, reduces the risk of diabetes, improves digestion, increases immune strength, is anti-bacterial, anti-viral, anti-fungal and anti-parasitic, prevents osteoporosis, prevents stroke and helps prevent the onset of Alzheimer’s disease.
Chia seeds re good for healthy hair, skin and nails, regulate bowel function, protect the body from aging and cancer, regulate insulin levels, prevent hypertension and help detoxify the body.
Raw cacao nibs protects against aging and cancer, improves digestion, increases energy, improves mood, lowers blood pressure and increases circulation.
Cinnamon is anti-clotting, helps treat candida, helps reduce blood sugar levels, protects against heart disease, reduces risk of colon cancer, provides cold and flu relief, helps fight against bacterial and fungal infections and helps prevent Alzheimer’s Disease.
- 2 cups rolled quinoa flakes
- 1/2 cup sunflower seeds
- 1/2 cup pepita (pumpkin) seeds
- 1 cup puffed brown rice
- 1/2 cup coconut chips (or 1/4 cup shredded coconut)
- 1/2 cup roasted and skinned hazelnuts (or nut of choice)
- 1/2 cup almonds (or nut of choice), coarsely chopped
- 1/4 cup saltanas (or dried fruit of choice)
- 1/4 cup chopped medjool dates (or dried fruit of choice)
- 1 tablespoon chia seeds
- 1 teaspoon cinnamon powder
- Optional: 2 tablespoons raw cacao nibs (or chopped raw chocolate)
- Ice cold almond milk (or milk of choice)
- Sliced strawberries and orange segments (or fresh fruit of choice)
- Honey (or sweetener of choice)
- Mix all muesli ingredients together and store in an airtight container.
- To serve, add 1/2 cup - 1 cup muesli mix to a bowl and pour in some milk. Add fruit on top and a big drizzle of honey.