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Scandinavian Muesli

:  EatingWell for a Healthy Heart Cookbook (2008)

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Serve this Scandinavian cereal with low-fat yogurt or nonfat milk to start your day off with whole grains and some protein and calcium-rich dairy. You can substitute any combination of chopped dried or fresh fruit for the raisins—apricots, apples, figs, cherries or cranberries would all be delicious. Try walnuts or hazelnuts instead of the almonds if you like. Ground flaxseeds stirred in at the end provide a boost of heart-healthy omega-3s.


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Scandinavian Muesli Recipe

Makes: 8 servings, about 1/2 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight |

View Our Nutrition Guidelines »

Ingredients

  • 2 cups old-fashioned or quick-cooking (not instant) rolled oats
  • 2/3 cup rye flakes, or wheat flakes (see Note)
  • 1/3 cup coarsely chopped almonds, (1 3/4 ounces)
  • 2 tablespoons flaked coconut, (sweetened or unsweetened)
  • 1/2 cup raisins
  • 2 tablespoons honey
  • 1/2 teaspoon vanilla extract
  • Pinch of cinnamon
  • 1/4 cup flaxseeds, ground (optional; see Tip)

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Preparation

  1. Preheat oven to 350°F. Coat a baking sheet with cooking spray. Spread oats and rye (or wheat) flakes on the baking sheet. Bake for 10 minutes. Stir in almonds and coconut; bake until the oats are fragrant, about 8 minutes. Turn off the oven. Stir raisins into the muesli.
  2. Microwave honey for 10 seconds in a glass measuring cup. Stir in vanilla and cinnamon; drizzle over the muesli and stir to coat. Return the muesli to the turned-off warm oven and let cool completely, about 2 hours. Stir in flaxseeds, if using.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 2 weeks.
  • Note: Rye or wheat flakes are simply rye or wheat kernels that have been steamed and rolled, oatmeal-style. Look for them in natural-foods stores.
  • Tip: Grind flaxseeds in a clean coffee grinder or dry blender just before using.

Nutrition

Per serving: 196 calories; 5 g fat ( 1 g sat , 2 g mono ); 0 mg cholesterol; 34 g carbohydrates; 6 g protein; 5 g fiber; 6 mg sodium; 209 mg potassium.

Nutrition Bonus: Fiber (18% daily value).

Carbohydrate Servings: 2

Exchanges: 1 1/2 starch, 1/2 fruit, 1 fat


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Recipe Categories

Style/Theme
Vegetarian
Everyday favorites
Make ahead instructions
Type of Dish
Main dish, vegetarian
Other (non-main dish)
Ease of Preparation
Easy
Ethnic/Regional
Scandinavian
Total Time
More than 1 hour
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Servings
8 or more
Preparation/ Technique
Bake
Microwave
Meal/Course
Breakfast
Brunch
Season
Spring
Summer
Fall
Winter
Publication
EatingWell for a Healthy Heart Cookbook (2008)
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