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Muesli Cereal

Makes 4 servings

Bircher muesli was invented in Switzerland as a nutritious raw but digestible breakfast cereal. You can buy expensive commercial versions, but the original is low in fat, easy to make, and quick, as long as you remember to start the night before. Serve muesli with reduced-fat non-dairy milk or soy yogurt; brown sugar, maple syrup or agave syrup to taste; and fresh fruit (such as berries), if desired.

1 1/2 cups rolled oats or other rolled whole-grain cereal
1 1/2 cups water
2 tablespoons wheat bran
2 tablespoons currants, raisins, or other dried fruit
1/4 teaspoon salt
2 medium apples with peel, grated
3 tablespoons lemon juice

The night before: Combine oats and water in a bowl and refrigerate overnight.

Just before serving: Add bran, currants or raisins, salt, apples, and lemon juice to the soaked oats.

Note: To make 1 serving, use 6 tablespoons oats, 6 tablespoons water; 1 teaspoon bran, 1 teaspoon dried fruit, a pinch of salt, 1/2 small apple, grated, and 2 1/4 teaspoons lemon juice.

Per serving (1/4 of recipe)

  • Calories: 172
  • Fat: 2.2 g
  • Saturated Fat: 0.4 g
  • Calories from Fat: 11.3%
  • Cholesterol: 0 mg
  • Protein: 5.6 g
  • Carbohydrates: 35.1 g
  • Sugar: 11 g
  • Fiber: 5.8 g
  • Sodium: 154 mg
  • Calcium: 28 mg
  • Iron: 1.7 mg
  • Vitamin C: 6.2 mg
  • Beta Carotene: 21 mcg
  • Vitamin E: 0.4 mg

Source: Dr. Neal Barnardís Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs by Neal D. Barnard, M.D.; recipe by Bryanna Clark Grogan