Paleo Muesli: A Gluten-Free, Grain-Free Breakfast Recipe
Paleo Muesli: Is That Possible?
Eating according to the Paleo lifestyle means cutting out grains (such as wheat, oatmeal, and other cereals), no use of white sugars, limitation of milk products (thus the coconut milk as a replacement), no legumes (no lentils, no peanuts), and overall only a low-to-moderate carbohydrate intake via vegetables and fruits.
This Paleo muesli will be hardly distinguishable from your regular muesli in taste and consistency, but it will offer you a gluten-free, grain-free, and even dairy-free alternative to this popular breakfast item. This recipe is rich in nuts and therefore high in calories. Additionally, added fruits and dried fruits have a rather high sugar content, so you maybe shouldn't make this tasty muesli an everyday affair (unless you are an athlete), as the Paleo lifestyle aims at keeping away from regular high sugar intake.
Nevertheless, Paleo muesli is a superb once-in-a-while alternative if you miss your good old muesli habit but want to avoid the high-carbohydrate and high-sugar breakfast cereals. It is easy to make, and you can adjust the ingredients and quantities according to your liking.
- 1 (~75 grams) banana, small
- 1/2 (~75 grams) apple, fresh
- 1 chunk (20 grams) carrot, fresh
- 4 slices (20 grams) orange, fresh
- 1 (5 grams) prune, dried
- 1 tablespoon (15 grams) raisins, organic
- 2 tablespoons (35 grams) mixed nuts, crushed
- 1 tablespoon hazelnut flour
- 1 tablespoon coconut pulp, from homemade coconut milk (or coconut flour)
- 100 milliliters coconut milk, homemade
- 1 teaspoon honey, melted (optional)
- Cut all the fruits in small chunks. You can vary your fruits—low-sugar fruits such as berries will make for an even healthier version of your Paleo muesli. Make sure you chop your carrots finely—they will add some extra crunchiness to your muesli. You can also grate your carrots if you prefer the carrots to merge totally.
- Crush your nuts in a porcelain mortar into big chunks—again, you can vary your nuts. I have used almonds and walnuts in this recipe, but another very good choice would be macadamia or full hazelnuts. If you are regularly making your own fresh homemade coconut milk, the Paleo muesli is an excellent recipe to add some of your nutritious, low-fat and high in fiber coconut milk pulp, either fresh or from the freezer.
- Mix all ingredients in a large cereal bowl and add your homemade coconut milk.
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|Serving size: 1 big bowl muesli with 100ml Coconut Milk (363g)|
|Calories from Fat||450|
|% Daily Value *|
|Fat 50 g||77%|
|Saturated fat 23 g||115%|
|Unsaturated fat 24 g|
|Carbohydrates 58 g||19%|
|Sugar 35 g|
|Fiber 11 g||44%|
|Protein 12 g||24%|
|Cholesterol 0 mg|
|Sodium 32 mg||1%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
As I have mentioned earlier, this Paleo muesli is an awesome alternative to other cereals, but it is not your best bet if you are aiming for weight-loss. It is very dense in nutrition and would be most suitable if you have a very active lifestyle, including some extra workout time.
The high amount of saturated fats is due to the use of coconut milk (though I urge you to stick with homemade coconut milk, as the canned variety can have toxic elements). Contrary to popular belief, coconut milk is overall an excellent nutritional choice, so don't get scared away by the figures; simply read on about the health benefits of coconut!
Have a healthy and energetic day ahead!