Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Erb Muesli - lactose-free, gluten-free (vegan, raw, clean)

Erb-Muesli is a vegan (lactose-free), raw muesli. With seeds instead of grains, it is gluten-free and a good “bread replacement".


79% 81/10/09 
Ω-6 (LA, 2.3g) : Ω-3 (ALA, 2.2g) = 1:1

Ingredients (for servings, )


  • grater
  • coffee grinder, electric
  • citrus juicer (lemon squeezer)

Type of preparation

  • chop or grind
  • squeeze


  1. For the liquids
    If you are using organic lemons, grate at least part of the outer layer (lemon zest) into the bowl. For more information, see the ingredient lemon peel. Tastes delicious and refreshing!

    Juice the oranges and lemon(s) with a citrus juicer or an electric citrus juicer. Add the juice and pulp to a bowl. Remove any seeds.

  2. For the grain mix
    For each serving, place about 35 g of the grain mix (prepared mix of grains and seeds) in an electric coffee grinder and grind for just a few seconds (5 to 10). The amount, type, and number of different grains and seeds you use and how fine you grind them is up to you and should be based on your own taste and needs. 

    The finer you grind the grains and seeds, the less natural the muesli will be, but if they are too coarsely ground, they won’t be able to absorb enough of the liquid and may be too hard. Try out a variety of different grinds.

  3. Add the coarsely ground mixture to the bowl with the juice and mix together with a spoon so that the grains and seeds are evenly mixed with the liquid. If you use significantly more grains and seeds than called for in the recipe, then you can either squeeze more juice or add a little water.

  4. For the basic fruit mix
    Peel the banana(s), finely chop, and place in a bowl.

    If you are underweight, add two bananas, which is then one banana per person, and/or use more grains and seeds.

  5. Quarter the apple(s), remove the core, cut off any undesirable parts, and then slice into a bowl. You can also use one apple per person; it depends on the size and type of apple.

  6. Additional fruits and berries
    You can also add your favorite fruits and berries (cut into pieces). For strawberries, wash as necessary, remove the stems, cut off any undesirable parts, and then cut into smaller pieces. See photo.

    Then mix everything together well. Your Erb Muesli is now ready to eat! For a finishing touch, you can top with the berries instead of mixing them in. This looks especially nice if you are serving the muesli to guests. Simply place each serving in a bowl and then top with the berries.

    In terms of the keyword "clean eating", the Erb-muesli is the proof of particularly healthy, natural food. We always wrote about our motto "eating close to nature": fresh and natural.

  7. Noch nicht übersetzen
    Noch nicht übersetzen

Nutritional Information per person Convert per 100g
2000 kcal
Energy367 kcal18.3%
Fat/Lipids8.2 g11.7%
Saturated Fats1.0 g5.1%
Carbohydrates (inc.dietary fiber)73 g27.1%
Sugars36 g39.6%
Fiber16 g65.6%
Protein/Albumin8.6 g17.2%
Cooking Salt (Na:6.7 mg)17 mg0.7%
A serving is 450g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
VitVitamin C (ascorbic acid) 140 mg175.0%
FatAlpha-Linolenic acid; ALA; 18:3 omega-3 2.2 g110.0%
MinManganese, Mn 1.6 mg78.0%
MinCopper, Cu 0.67 mg67.0%
VitFolate, as the active form of folic acid (née vitamin B9 and 110 µg55.0%
ProtTryptophan (Trp, W) 0.11 g46.0%
ElemPotassium, K 899 mg45.0%
VitVitamin B6 (pyridoxine) 0.56 mg40.0%
ElemMagnesium, Mg 144 mg39.0%
ElemPhosphorus, P 260 mg37.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per person 2000 kcal
Alpha-Linolenic acid; ALA; 18:3 omega-3 2.2 g110.0%
Linoleic acid; LA; 18:2 omega-6 2.3 g23.0%

Essential amino acids per person 2000 kcal
Tryptophan (Trp, W) 0.11 g46.0%
Threonine (Thr, T) 0.26 g28.0%
Isoleucine (Ile, I) 0.30 g24.0%
Valine (Val, V) 0.39 g24.0%
Phenylalanine (Phe, F) 0.35 g23.0%
Leucine (Leu, L) 0.51 g21.0%
Lysine (Lys, K) 0.36 g19.0%
Methionine (Met, M) 0.16 g17.0%

Essential macroelements (macronutrients) per person 2000 kcal
Potassium, K 899 mg45.0%
Magnesium, Mg 144 mg39.0%
Phosphorus, P 260 mg37.0%
Calcium, Ca 191 mg24.0%
Sodium, Na 6.7 mg1.0%

Essential trace elements (micronutrients) per person 2000 kcal
Manganese, Mn 1.6 mg78.0%
Copper, Cu 0.67 mg67.0%
Iron, Fe 3.4 mg24.0%
Zinc, Zn 1.8 mg18.0%
Selenium, Se 9.4 µg17.0%
Iod, I (Jod, J) 7.3 µg5.0%
Fluorine, F 12 µg< 0.1%
Ernst Erb, picture from the year 2018
Ernst Erb, Switzerland
Founder, President, CEO; Author
Notes about recipe

Erb-Muesli is a vegan (lactose-free), raw muesli. With seeds instead of grains, it is gluten-free and a good “bread replacement".

You can read about why I created Erb Muesli — and then three different versions of it in this longer text. Thanks to the grains and seeds used, Erb Muesli has an especially good ratio of omega-3 fatty acids and covers two-thirds of the daily requirement for fiber. This is particularly important for intestinal health.

Bircher Muesli developed by Dr. Max Bircher-Benner contains condensed milk and has rolled oats and apples as main ingredients: not regarded as "clean eating". From the Wikipedia entry, we can see how the establishment criticizes "clean eating" and his vegetarian (but not vegan) muesli in a very biased manner. For example, the entry discusses legumes, even though these are not contained in Bircher Muesli, and includes statistics showing that a raw food diet is unhealthy. However, these statistics are based on a study of 18 volunteers who ate an unbalanced raw food diet. It is not in the industry’s best interest to promote a natural raw food diet. In any case, Dr. Bircher had a better end than did Dr. Ignaz Semmelweis.

The book review of Salt Sugar Fat may cause you to see things in a new light — as would the book reviews of Milch besser nicht! (Milk, better not) and The China Study.

The high vitamin C content of the orange and lemon juice in Erb Muesli increases the enzymes needed to covert α-linoleic acid (ALA) in the grains and seeds into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The nutrients contained in the ingredients used for Erb Muesli provide increased protection of the bones against osteoporosis and promote circulation, which in turn helps decrease your risk of developing cardiovascular diseases. Vitamin C also reduces the production and tissue concentrations of arachidonic acid, an acid which promotes inflammation (helps prevent arthritis, MS, and other diseases).

Our "near-natural food" now has a buzzword: clean eating.


The grain mix can be prepared ahead of time. Buy your favorite grains and seeds and use either the same amount of each or vary as you wish, place in a large bowl, and mix together. It usually lasts for several weeks.

You can store the grain mix, for example, in a large pickle jar that has a good screw-top lid. The jar should be dry on the inside. It is best to protect the grain mix from light or at least not store it in the direct sunlight. A 70 g serving of the grain mix is equal to about 7–8 rounded tablespoons (a rounded tablespoon is the amount on the spoon when you scoop the grain mix out of the jar).

We usually use five or six different types of grains and seeds, and on rare occasion also (Mexican) chia seeds. The muesli (without sugar!) will keep you feeling full for quite some time.

Grains and seeds that are properly stored stay good for years. But after they are ground, they are susceptible to attacks by bacteria and fungi. This is why we use freshly ground grains and seeds or freshly rolled oats. For the reasons above, rolled oats that you buy from the store are pasteurized and therefore not raw. Natural or "clean eating" is our motto.

You can, of course, also use millet, sorghum, garden seeds, amaranth, teff, Kañiwa, pitseed goosefoot, or any of the quinoa varieties. These grains (except for millet) are all pseudograins, also known as pseudocereals. Pseudograins are gluten-free as is millet.

If you eat a lot of processed food, you should increase the amount of flaxseed you consume. This is because flaxseed contains by far the highest amount of essential omega-3 fatty acids and is able to at least to some extent make up for poor diet choices. Never use only flaxseed because this will make it very hard for your coffee grinder. And the nutrients contained in Erb Muesli would then no longer be balanced.

Alternate preparation

You can vary Erb Muesli as desired to provide for a change of pace — Erb Muesli is a stark contrast to a traditional breakfast that makes you feel hungry sooner because the carbohydrates are quickly released into the bloodstream.

The simplest way to vary Erb Muesli is probably to add oat groats that you freshly roll yourself using a grain mill. If you don’t have oat groats, you can start by adding store-bought rolled oats, but then you are eating something that doesn’t quite qualify as Erb Muesli.

You can also “refine” your Erb Muesli as desired by adding freshly grated ginger or a little cinnamon or by grinding star anise or aniseed together with the grain mix. Another option is to add vanilla, making sure that you choose a natural, unprocessed product. If you would like to gain weight, you might try adding chopped dates, raisins, (or: sultanas), hazelnuts, or other nuts.

If you are using organic lemons, we recommend that you grate at least part of the outer layer of the lemon peel (lemon zest) into the bowl. Tastes delicious and refreshing! Follow the link for information about other ways to use lemon peel.

For daily Selenium we recommend 3 - 4 Brazil nuts, if originating from Bolivia. See special text on Selenium and Brazil nut.

If you are not eating a raw food diet or not so worried about consuming carbohydrates that are quickly absorbed, you can also use agave syrup or cranberry or rose hip preserves. Children tend to like things sweeter than adults! However, we no longer see this as "clean eating". Sweeter fruits would be the alternative.