Muesli,
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Muesli
Muesli is a balanced combination of cereals, dry fruits and fresh fruits. It is a complete breakfast by itself as it contains a good dose of protein, calcium, iron, fibre, vitamins and antioxidants. You can mix up all the dry ingredients and stock it in an air-tight container, so you just need to add the chopped fruits and milk when consuming on a time-pressed day!
Preparation Time: 5 minutes.
Cooking Time: 5 minutes
Serves 4.
1 cup quick cooking rolled oats
1 tbsp chopped walnuts (akhrot)
1 tbsp chopped almonds (badam)
¼ tsp vanilla essence
3 tbsp raisins (kismis)
For serving
3 cups chilled low-fat milk, 99.7% fat-free
1 cup chopped apples (unpeeled)
1 cup sliced bananas
3 tsp sugar
1. Combine the oats, walnuts and almonds and lightly roast in a non-stick pan on a slow flame for 4 to 5 minutes, while stirring continuously.
2. Cool completely, add the vanilla essence and raisins and mix well. Store in an air-tight container.
3. For serving, place ¼th of the muesli mixture in a bowl, add ¼ cup of apple, ¼ cup of banana and ¾ tsp of sugar.
4. Pour ¾ cup of milk over it and mix well.
5. Repeat steps 3 and 4 to make 3 more servings.
Serve immediately.
Nutritive values per serving
Energy: 276 calories
Protein: 9.9 gm
Carbohydrates: 44.5 gm
Fat: 4.5 gm
Fibre: 3.0 gm
Calcium: 262.7 mg
Iron: 1.9 mg