I was getting ready for a weekend of camping with friends and family. Since their meal was going to be toast and eggs, I decided to pack up a breakfast that could be done ahead of time, and eaten straight from the cooler. I threw muesli together in a quart canning jar. Nothing could be easier to make, and it made all at the site jealous of my breakfast! I didn’t add any additional sugar, getting my sweetness from the foods themselves. Oats, bananas, and raisins all have natural sugars, while providing plenty of fiber to fill you up. This can be heated if desired, but cold keeps all of the components in their raw form.Changes:
This breakfast does contain a high amount of fat and carbs. The fats come from the walnuts and oats. While these are healthy unsaturated fats, you could cut down on the amount by reducing walnuts to 1 tbsp. Another change you could make is to use only 1/2 a banana or have this recipe serve 2, instead of 1. This would cut down on the amount of carbohydrates and sugars. Oats do help to regulate blood sugar levels. The high amount of fiber in this breakfast, 9 g, will keep you full for a long time, without getting a late morning drop in energy.
Ingredients:
- 1/2 c oats
- 7 tbsp almond milk/plant-based milk
- 1 banana
- 1 tbsp raisins
- 2 tbsp walnuts
- 1/4 tsp cinnamon
Instructions:
- Place oats into a quart glass canning jar, or other preferred container
- Pour milk on top, and mix in cinnamon
- Top with banana, raisins, & walnuts
- Soak for at least 20 min and eat. Mine soaked for 24 hours, as I made the day before for a camping trip. Great to make the night before for grab and go breakfasts!
Nutritional Benefits:
- Oats: high in fiber, helps to regulate blood sugar levels, lower cholesterol, and improve digestive health
- Walnuts: great source of plant-based protein, healthy fat, Vitamin E, may help to lower bad cholesterol and improve heart health
- Bananas: great source of fiber and potassium, nutrient needed for proper nerve conduction, kidney maintenance, lowers blood pressure, improves heart health and function, natural sugar
- Cinnamon: may help to prevent spread of cancer by controlling sugar levels, improves circulation, improves glucose levels and can help with Type 2 Diabetes, anti-microbial and anti-fungal http://www.sunwarrior.com/news/16-health-benefits-cinnamon/
- High in fiber; 9 g, helps to regualte blood sugar, digestive health, prevent cancers
- Vegan and gluten free
- Anti-Inflammatory; oats reduce inflammation in joints, as well as other inflammatory conditions
Banana Walnut Muesli
Prep time
Total time
No Cook, Easy Breakfast! Muesli: soaked oats with bananas, raisins, and walnuts
Author: www.gardenfreshfoodie.com
Recipe type: Breakfast
Cuisine: Vegan
Serves: 1 or 2
Ingredients
- ½ c oats
- 7 tbsp almond milk/plant-based milk
- 1 banana
- 1 tbsp raisins
- 2 tbsp walnuts
- ¼ tsp cinnamon
Instructions
- Place oats into a quart glass canning jar, or other preferred container
- Pour milk on top, and mix in cinnamon
- Top with banana, raisins, & walnuts
- Soak for at least 20 min and eat. Mine soaked for 24 hours, as I made the day before for a camping trip. Great to make the night before for grab and go breakfasts!
Notes
650 mg of potassium, 18% of Vitamin C, 15% of Iron. To cut down on fat calories, reduce walnuts to 1 tbsp, this will cut 50 calories. You could use ½ a banana to decrease sugar levels as well. This recipe could be split in half as well, and serve 2.
Nutrition Information
Serving size: 1 jar Calories: 402 Fat: 15 g Carbohydrates: 65 g Sugar: 19 g Fiber: 9 g Protein: 11 g Cholesterol: 0 g
