Muesli without sugar

Recipes for muesli without sugar

Do you still know the song of the “Müsli-Män”? It’s about a man with henna-dyed hair who rides a Dutch lady’s bike, plays the tambourine – and eats muesli. It was 1981 and the group was called BAP. Muesli is now on every breakfast buffet and is considered a healthy breakfast even in the most conservative circles. But the grain breakfast is no longer as healthy as it was in 1981. Ready-made muesli mixes for adults contain around 20 percent sugar, and those for children contain another 50 percent more. Some cereals even have a sugar content of more than 40 percent. Reason enough to become a “muesli man” again and to mix your own muesli without sugar.

Muesli or granola? Two sugar-free variants

Recipe for a classic muesli without sugar

Let’s start with the classic muesli, which you just have to mix together.

Step 1 Flakes as a base: Take a large can or large glass and fill it ¾ full with flakes. In addition to the classic oat flakes, this can also be spelled flakes, millet flakes or rice flakes.

Step 2 Natural sweetness : Depending on the size of the muesli can, add one or two handfuls of dried fruit. Although there is a huge selection here, it is best to stick to a maximum of three types of fruit so that the taste can still be recognized in the muesli. Roughly chop the fruit and add it to the flakes in the can.

Step 3 For the bite Finally, add one or two handfuls of nuts, kernels and seeds. We like walnuts, almonds, pumpkin seeds, sunflower seeds and flaxseed best in our homemade muesli. You should roughly chop the large kernels and then lightly toast the nut-seed mixture in a coated pan without fat so that the nutty aroma comes out really well. When the mixture has cooled, it goes into the can with the flakes. It is now shaken and your sugar-free muesli is ready.

We like to eat one third of our muesli with fresh fruit, the other third is milk or yoghurt.

Sugar-free granola muesli recipe

Granola is a crunchy muesli made from ingredients baked with syrup, sugar or honey. In principle, the ingredients are the same as in muesli, the difference lies in the production: muesli is only mixed, granola is baked. Crunchy muesli from the supermarket is usually anything but healthy. Here, sugar and palm oil are often first on the list of ingredients.

Granola is often used as a topping to enhance muesli with its crunchy sweetness. Granola lovers want to hear and feel the crunch while eating. Due to the high sugar content of many granolas, healthy muesli quickly turns into an unhealthy breakfast. You can prevent this by mixing the granola with ripe, mashed bananas instead of sugar. Another alternative is maple syrup. It has only about half as many calories as sugar and is a natural product with various vital substances and a wonderful caramel taste.

The ingredients

70 g unshelled almonds

70 g cashew nuts

70 g pumpkin seeds

300 g pithy oat flakes

2 tbsp cocoa powder (de-oiled)

1 vanilla pod (Mark)

1/2 tsp salt

3 ripe bananas

3 tbsp coconut chips

5 tbsp coconut oil

Sugar free granola muesli

preparation

Step 1: Line a baking sheet with parchment paper and preheat the oven to 180°C top and bottom heat.

Step 2: Roughly chop the almonds, cashew and pumpkin seeds using a knife. In a bowl, mix together the rolled oats, cocoa powder, vanilla pulp, coconut chips and salt.

Step 3: Mash the bananas with a fork. Melt the coconut oil in a small saucepan and stir in the mashed banana. Add the coconut-banana mix to the dry granola ingredients and mix together.

Step 4: Place the granola on the baking sheet and finish baking in the hot oven for about 20 minutes. Meanwhile, stir occasionally so nothing burns.

Step 5: Allow the granola to cool completely

Well sealed, the sugar-free granola stays crunchy and fresh for around a month.

What makes muesli without sugar so special and healthy?

Oatmeal is healthy because it contains a lot of fiber, unsaturated fatty acids and vitamins. Therefore, they are also a healthy ingredient for your muesli without sugar!

Nuts also contain valuable ingredients such as proteins, fiber and vitamins. Almonds in particular are very healthy. They contain vitamins E and B, minerals such as calcium, magnesium, copper and zinc, valuable vegetable proteins, dietary fibers and an extraordinary composition of secondary plant substances – especially in the almond skin! AND unlike many other nuts, you can buy them regionally!

And why are pumpkin seeds healthy and good for your sugar-free muesli? They contain many unsaturated fatty acids, have a high mineral content (mainly magnesium) and an antioxidant effect! The contained carotenoids and vitamin E can reduce inflammation levels. The tryptophan contained in pumpkin seeds ensures a regulated sleep rhythm.

Due to their minerals, vitamins, unsaturated fatty acids and proteins, sunflower seeds are also a real superfood that comes from Germany! Long transport routes and CO₂ emissions do not usually arise for them – good for the CO₂ footprint.

Coconut chips are also rich in iron, potassium, magnesium, calcium, phosphorus and manganese, minerals that are essential for our body to function properly. They can also be a source of protein!

Our conclusion: Mix your muesli yourself! It’s super easy, it’s many times healthier, it’s fun to prepare, you know what’s in it and you can easily adapt it to your taste.

Well, we don’t just like to eat muesli for breakfast. Breakfast for dinner sometimes tastes particularly good! 😀 And if you can’t eat all of your homemade muesli without sugar, then close your bowl with our beeswax wraps in size M or L. You can also easily cover your baking tray with granola muesli with our EXTRA LARGE beeswax cloth!