A fine, creamy muesli is just right at any time of the day. Satisfying and strengthening, it also helps during short breaks in the home office.
- 1 cup basic muesli (whole oat flakes, whole barley flakes, whole spelt flakes, sunflower seeds, flax seeds, sesame seeds, pumpkin seeds)
- 1 cup greek yogurt or almond yogurt
- ½ banana
- 1 - 2 tsp. flaked almonds
- 1 - 2 tsp Canihua seeds
1. Put cereal in a bowl
2. Mix with yogurt.
3. Peel bananas, cut into slices, carefully fold into muesli
4. Sprinkle with flaked almonds and Canihua seeds.
Tip: This nutrient-rich muesli tastes great with more fruits, such as blueberries or raspberries.
ALMONDS are good sources of protein, are rich in fibre and have a favourable fat content, which does not burden the metabolism but supports it. They also have a prebiotic effect and are therefore useful for the immune system.
According to a study, almonds are said to be able to relieve the symptoms of metabolic syndrome. This term covers several risk factors for cardiovascular disease and diabetes, such as obesity, high blood pressure, low fat levels and high blood sugar. It is also known as 'affluence syndrome'.
Minerals and trace elements include calcium and copper, iron and zinc, selenium and fluorine.
However, almonds are difficult to digest and should be chewed well. So almond paste is a good alternative and versatile. It is produced by roasting, crushing and rolling the almonds.
And if you are sensitive to the natural preservative salicylic acid, it is better to choose a different kind of nut.
ALMOND YOGHURT is a delicious and vegan yogurt alternative based on almond milk. It tastes creamy mild and is made without added sugar. In addition, it is lactose-, dairy- and gluten-free.
BANANAS act on the production of serotonin through the amino acid tryptophan contained in them. This hormone is called a lucky charm, as it helps to lift up your mood. They are also very nutritious and rich in minerals like for example potassium and magnesium, what is good for athletes. They contain a fair amount of fiber and several antioxidants.
Bananas are virtually a natural doping agent and even more effective than isodrinks, because they improve athletic performance and physical recovery afterwards more efficiently than the artificial drinks. This was recently proven by an American study by Appalachian State University in North Carolina.
Phosphorus, vitamin C and vitamins of the B group complete their nutritional potential. They consist almost of water and carbs and have very little protein and almost no fat.
By the way, the more mature they are, the faster the carbohydrates are available for the body.
The yellow fruit is also good for digestion because, just like apples, they contain pectin, which can absorb too much water in case of diarrhoea and stimulate intestinal activity by a swelling effect in case of constipation.
CANIHUA seeds are the rather unknown sisters of quinoa, but: they are smaller and have a much higher protein content.
Canihua provides folic acid that is so important for pregnancy. The body needs it for cell division, for blood formation and is also important for protein metabolism (100 g correspond to 123% of the recommended daily dose).
Canihua also has valuable fiber - and is gluten-free.
In addition, Canihua has a high mineral content such as magnesium and especially iron for blood formation (14 mg per 100 g, corresponds to about 80% of the recommended daily dose for women, 120% for men) as well as zinc for supporting the immune system.
Canihua has a significant number of essential amino acids that the body cannot produce and must absorb through food: Lysine, isoleucine, phenylalanine and tryptophan.
It is interesting to note that although Canihua grains taste like chocolate, they contain 2/3 less fat. And a further plus point: they consist of 40 % linoleic acid, which is beneficial for the body.
Canihua has been used in Peru and Bolivia for centuries as a naturopathic remedy for bacterial intestinal infections. This plant is also said to help against altitude sickness.
Unlike quinoa, Canihua does not contain any bitter substances that need to be removed.
GREEK YOGHURT has a creamy substance and tastes more intense than conventional yogurt. It also has fewer carbohydrates and sugars, is higher in protein and contains almost 10 percent fat. The main difference is that Greek yogurt is allowed to drain longer during the manufacturing process, so it loses more water, giving it its distinctive creaminess.
Greek yogurt also contains many prebiotic substances that are good for digestion and support the development of healthy intestinal flora. Which is ultimately also important for a strong immune system.
In addition, this yogurt has a lot of calcium and also provides the important vitamin B12.
FULL GRAIN OAT FLOCKS are low in gluten and score and have a high content of protein, minerals such as magnesium and phosphorus, trace elements such as iron and zinc and with vitamins B1, B2, B3 and B5, B6, B7, B9, E and K. They are also rich in unsaturated fatty acids.
They are also full of dietary fibres, such as pectin and cellulose. Especially the beta-glucan is interesting, as this soluble fibre is supposed to lower the cholesterol level and have an anti-inflammatory effect. When mixed with liquid, beta-glucan forms a viscous solution that protects the intestinal mucosa and causes the blood sugar level to rise only slowly.
In addition, superfluous substances are bound and thus better removed.
Beta-glucan is most abundant in oat bran.
Wholegrain oat flakes are either tender or firm, the ingredients are the same, but in any case the outer layers and the germ of the oat grain are included.