Muesli is definitely one of those words that sounds a little strange at first, but have no fear! Muesli is not some mess of gross, cardboard-tasting ingredients, but in fact is a type of cereal and can be extremely delicious! Muesli can be made with a lot of different mixtures and have various flavors, so we're sure you'll be able to find one or two that you will love! At Bob’s Red Mill alone, we have five varieties of muesli, from Paleo to Tropical, and there are hundreds more out there. But enough about how delicious it is--you may be wondering if it's actually healthy? Because muesli can have so much variety, the health factors can change a good deal from type to type, but there are certain things that remain relatively consistent about muesli from a health perspective. Stay tuned while we uncover all the delicious secrets of this unique type of cereal and all the health pros and cons that come along with it!
What Is Muesli?
The technical definition of muesli is a mixture of oats, nuts, dried fruits, and sometimes other grains or spices. This may not sound very specific, and that's because it's not. There are a ton of different varieties of dried fruits, nuts, and spices, so as you can imagine, there are also a ton of different varieties of muesli. A more common food you have probably tried that is similar is granola--while muesli and granola are not exactly the same thing, it probably helps to imagine granola when trying to picture muesli. Unlike granola, muesli is typically served raw without any processing or baking, so you could say that muesli is sort of like the natural form of granola. Muesli was “invented” by Dr. Maximilian Bircher-Benner, a physician in Switzerland who ran a long-term care center for chronically ill patients. He believed in food as medicine, which we also appreciate here at Bob’s Red Mill! Dr. Bircher-Benner created the mixture of muesli to help his patients eat healthier and have a better quality of life. He actually “prescribed” eating it to his patients as if muesli was its own medicine. As you can imagine, there are plenty of health benefits to muesli, so his patients started seeing improvements and his mixture of raw oats, nuts and whole apples (including the core!) spread quickly across the country as a new health food!How Do You Eat Muesli?
So if it is like granola, then you probably just eat handfuls out of the bag, right? Wrong. Muesli is generally prepared completely raw, so it is tough to consume right out of the bag. The original way, also known as the Bircher-Benner way, is to soak your muesli in milk overnight in the refrigerator. Soaking the mixture breaks down the oats and harder ingredients while plumping up the dried fruits for maximum texture enjoyment. The great thing about muesli is that, like oatmeal, you can enjoy it either hot or cold. Dr. Birchner-Benner actually was an advocate of cold muesli, although many people tend toward enjoying their muesli warm. The muesli that is soaked overnight will have a consistency similar to porridge, which was probably great for those who were chronically ill and had trouble eating. If you prefer more solid cereals, then you can prepare your muesli just like oatmeal by cooking it with warm milk or water (whichever you prefer) and eating it immediately. Pro tip, if you prepare extra portions in this way, then you can chill the leftovers in the fridge for a delicious breakfast tomorrow, too! Some claim that muesli is more delicious and healthier when eaten cold. Yet another way of preparing your muesli is to use a juice of your choice. Apple juice was the original favorite, but depending on what fruits your muesli contains, you may want to try pineapple or coconut, for instance!
Are There Other Uses for Muesli?
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You know that we love a good multi-use food product, and muesli is no exception to that rule! You can find recipes all over the place that call for muesli in cookies, bars, and even pies. It serves as a delicious sweet treat that is healthier than most and has a nutty, fruity flavor that you are sure to love. Try out some of our favorite muesli recipes. I mean . . . Blondie Bites? Chocolate Chip Cookies? If it has muesli in it, it must be healthy, right? Try them all and let us know which ones are your favorites!
Is Muesli Healthy?
Now, this is the question we are all here to answer. The truth is, muesli sounds like a healthy food at first glance, but it can be a little trickier than some other foods when it comes to determining the overall health benefits. We know all about the health benefits of oats and nuts, but those dried fruits, spices, and other pieces of the puzzle are where things can get confusing. We always recommend checking your exact labels on any food before assuming any health benefits or negatives. Some foods will surprise you! When it comes to muesli, the biggest decider on overall health will be which specific ingredients are included. Most muesli, unlike granola, has not been processed with sugars, honey, or any coatings, so that is a positive sign. You will want to look for raw muesli, as this is true muesli and will be the best for you (as well as the easiest to determine the nutritional value). You'll want to avoid anything with added sugars or high sugar content. Dried fruits have natural sugars, so these should be fine and should not add too much to the overall sugar content of the pack. Extra spices like cinnamon can be a sign of additives that you may not want to include in your diet as well. It is also important to consider the nutrition of whatever you use to prepare your muesli. If you use water, then you should not have to worry about this, but using juice or milk can have its own health effects. If you use apple juice, for instance, your sugar intake will be higher than if you used water or milk. Try to use natural juices only, with no added sugars. You can use cow or any alternative milk to prepare, just make sure to read your labels thoroughly.
In general, muesli will be high in fiber due to the oat content of the mixture. Fiber helps with the functionality of your digestive tract and has been linked to many positive health benefits. We talk about fiber positively a lot, because it truly is a wonderful nutrient, and there are tons of health benefits to eating a high fiber diet. Those with a diet high in fiber tend to have a lower body mass index and fewer stomach troubles, and fiber has also been linked to lowering rates of heart disease, diabetes, and many GI disorders. We highly recommend increasing your fiber intake, but make sure you do it slowly, so you do not stress out your system with a sudden uptick in fiber consumption.
Muesli is also typically high in antioxidants. These are known for fighting all kinds of diseases in your body, most notably heart disease and cancer. The antioxidants fight against something called “free radicals,” which can also lead to symptoms of aging like wrinkles and discolored skin. So eating your muesli will not only leave you feeling amazing but will also help you age better with glowing, beautiful skin--who doesn't want that?
Protein is another great nutrient you'll find in muesli. Protein helps not only with muscle growth and repair but also with curbing your snack cravings throughout the day. Protein helps you feel full longer so you will not be wanting those chips around 2:00 pm. You will love the protein boost that muesli provides to keep you going all day!
The important thing to watch out for is how each ingredient affects the mixture nutritionally. Because there are so many possible combinations of ingredients, muesli can sometimes be mislabeled in the stores, or it can include additives that make it less good for your body. With five different styles of muesli, including paleo and gluten free options, we have a version for everyone! All five of our muesli varieties are sweetened with dried fruit and fruit juice with minimal added sugars. Our quality ingredients are clearly labeled so you can choose which is best for you and your health. You can also add things that are health positive to your muesli, or find varieties that already contain things like chia seeds, quinoa, or healthy nuts.
Whether you make your own or try some of our Bob’s Red Mill varieties, we know you will love this healthy treat!
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Keep up the great content!
Are there recipes to mix muesli with other foods?
Bob's Red Mill: Muesli