Cooking Done Light

Muesli is a cereal made from toasted whole oats, nuts, fruit and typically wheat flakes. Due to the whole grains, it is very high in fiber – and because it relies on the natural sweetness of the fruit, it is also very low in sugar. Depending upon the proportion of nuts, it can also be relatively high in protein, unlike most breakfast cereals.

New additions to the ingredients in this cereal are constantly appearing. Different fruits, such as berries or grapes, and even tropical fruits like mangoes and bananas, are added. The addition of coconut flakes and macadamias can convert this cereal into Hawaiian muesli. Some people even add honey or chocolate to their homemade versions. But even if your version varies from the “standard” muesli, this cereal is usually an excellent breakfast food because of its nutritional value. It is easy to prepare and economical, and quick so it is an ideal choice for those with busy lives.

If you happen to male a large batch of muesli to store and have on hand, it is also delicious used as a dessert topping (especially ice cream), stirred into yogurt or cottage cheese, and even added to the batter of baked goods for a little crunch.

1 cup quick cooking rolled oats

1 cup chopped dried apricots, apples, prunes or raisins (or a mixture of all)

2 tablespoons chopped toasted almonds, pecans, hazelnuts, walnuts, or a combination of all

2 tablespoons wheat germ

1 tablespoon light brown sugar

1 cup skim milk

1/2 cup plain or vanilla low-fat yogurt

ground cinnamon to taste

additional fresh fruit for adding on top (optional)

In a large bowl, combine the oats, dried fruit, nuts, wheat germ and brown sugar; toss well to combine.

NOTE: At this stage, you can store this dry version of the cereal for up to a week in a tightly covered jar.

To serve the cereal, divide this mixture between 4 bowls and add 1/4 cup of milk to each. If you prefer crisp cereal, serve immediately. If you prefer it more soft (like oatmeal), let stand for 10 minutes. Top each bowl with a generous dollop of yogurt and dust with cinnamon.

Makes 4 servings. Per serving: 186 calories, 4 g total fat, less than 1 g saturated fat, 0 g trans fat, 27 g carbohydrates, 3.5 g fiber, 1.5 g added sugar, 9 g protein, 36 mg sodium, 3 mg cholesterol.