Honeyed Muesli Crunch Recipe

A sweet, tasty and nutritious breakfast

  • Rapeseed Oil Benefits

    Prep Time

    5 mins

  • Rapeseed Oil Benefits

    Cook Time

    15 mins

  • Rapeseed Oil Benefits

    Serves

    1

  • Rapeseed Oil Benefits

    Cost Per Serving

    25p - 49p

Nutrition Per Serving

  • Calories334 kcal

    Calories

    Calories are a measure of the amount of energy in food and drink. Your weight depends on the balance between how much energy you consume and how much energy you use up. If you eat or drink more than you use you can gain weight. If you don’t eat enough you can lose it.

  • Fat13g

    Fat

    Your body wouldn’t function without fat. Fat is an essential part of a healthy balanced diet. It provides fat soluble vitamins and essential fatty acids. But as fat is a rich source of energy (calories), it can easily contribute to weight gain.

  • Saturates1g

    Saturates

    On average as a nation it seems we’re consuming too much saturated fat. Eating too much can increase your cholesterol, which is a risk factor for heart disease. Replacing saturated fats with unsaturated fats can help maintain healthy cholesterol levels, and reduce the risk of heart disease.

  • Carbs47g

    Carbs

    Starchy foods like bread, breakfast cereals or potatoes are a good source of carbohydrate and should make up just over a third of the food you eat. When eaten, carbohydrates are broken down into glucose, which is used to fuel cells in your body like brain and muscle cells. Some people think starchy carbohydrates are fattening, but gram for gram it contains less than half the calories of fat. Choose whole grain or high fibre varieties where you can as they often contain more nutrients.

  • Sugars28g

    Sugars

    On average in the UK we eat too much sugar. Foods and drinks high in sugars are not needed in the diet. So if you have them, make sure they're infrequent and in small amounts, or you risk tooth decay or obesity.

  • Fibre4g

    Fibre

    Fibre is classed as a carbohydrate and you should aim to eat 30g fibre each day. Eating plenty of fibre is good for your digestive health and is associated with a lower risk of heart disease, stroke, type 2 diabetes and some cancers.

  • Protein9.5g

    Protein

    All cells and tissues contain protein, so it’s essential for growth, repair and good health. Protein from animal sources such as meat, fish, eggs and dairy products contain all the essential amino acids (the building blocks of protein) needed by the body. If you're vegetarian or vegan, you can get the protein you need through eating a variety of different plant sources such as pulses, nuts and cereals.

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Rapeseed Oil Benefits

Ingredients

  • 1 tbsp Rapeseed oil for greasing
  • 250g organic jumbo porridge oats
  • 100g wheatgerm
  • 150g seed mix (or 150g combination of sunflower, pumpkin, sesame and flax seeds)
  • 1/2 tsp ground cinnamon, optional
  • 150ml clear honey
  • 100g shelled pistachio nuts
  • 170g pack of dried cranberries, blueberries, cherries or raisins

Method

  1. Preheat the oven to 180°C or gas mark 4 and grease 2 baking trays with rapeseed oil.
  2. In a large bowl mix the oats, wheatgerm, seeds and cinnamon if using. Pour the honey into a small saucepan and heat gently until thin and syrupy.
  3. Drizzle over the oat mixture and mix well. Divide the mixture between the 2 trays and bake for 15 minutes, stirring halfway through. Remove and cool before adding the berries and nuts.
  4. Store in airtight containers for up to a month and serve for breakfast with milk and/or yogurt and some fresh fruit.

Cooking Tips

  • Try adding ½ cup of desiccated coconut stirred through with the berries after baking.

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