|For the liquids|
|2||Oranges, raw, without peel|
|1||Lemon, raw, without peel|
|For the grain mix|
|⅓ oz||Quinoa, uncooked|
|⅓ oz||Sesame seed, whole, dried|
|⅓ oz||Millet, raw|
|⅓ oz||Amaranth grain, uncooked|
|⅓ oz||Chia seed, dried|
|For the basic fruit mix|
|1||Apple, raw, with skin|
|Additional fruits and berries|
For the liquids
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.
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. 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.
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.
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.
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.
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.
|Nutritional Information per Person||2000 kCal|
|Saturated Fats||1 g||5.1%|
|Carbohydrates (inc.dietary fiber)||61 g||22.5%|
|Protein (albumin)||8.6 g||17.2%|
|Cooking Salt (Na:6.7 mg)||17 mg||0.7%|
|Essential Nutrients with %-share Daily Requirement at 2000 kCal|
|Vit||Vitamin C (ascorbic acid)||140 mg||175.0%|
|Fat||α-linolenic acid; ALA; 18:3 omega-3||2.1 g||103.0%|
|Min||Manganese, Mn||1.6 mg||78.0%|
|Min||Copper, Cu||0.67 mg||67.0%|
|Vit||Folate, as the active form of folic acid (née vitamin B9 and B11)||110 µg||55.0%|
|Prot||Tryptophan (Trp, W)||0.11 g||46.0%|
|Elem||Potassium, K||899 mg||45.0%|
|Vit||Vitamin B6 (pyridoxine)||0.56 mg||40.0%|
|Elem||Magnesium, Mg||144 mg||39.0%|
|Elem||Phosphorus, P||260 mg||37.0%|
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, (SC-PUFA)||2000 kCal|
|α-linolenic acid; ALA; 18:3 omega-3||2.1 g||103.0%|
|Linoleic acid; LA; 18:2 omega-6||1.8 g||18.0%|
|Essential amino acids||2000 kCal|
|Tryptophan (Trp, W)||0.11 g||46.0%|
|Threonine (Thr, T)||0.26 g||28.0%|
|Isoleucine (Ile, I)||0.3 g||24.0%|
|Valine (Val, V)||0.39 g||24.0%|
|Phenylalanine (Phe, F)||0.35 g||23.0%|
|Leucine (Leu, L)||0.51 g||21.0%|
|Lysine (Lys, K)||0.36 g||19.0%|
|Methionine (Met, M)||0.16 g||17.0%|
|Vitamin C (ascorbic acid)||140 mg||175.0%|
|Folate, as the active form of folic acid (née vitamin B9 and B11)||110 µg||55.0%|
|Vitamin B6 (pyridoxine)||0.56 mg||40.0%|
|Thiamine (vitamin B1)||0.4 mg||36.0%|
|Riboflavin (vitamin B2)||0.25 mg||18.0%|
|Niacin (née vitamin B3)||2.9 mg||18.0%|
|Pantothenic acid (vitamin B5)||1.1 mg||18.0%|
|Vitamin K||12 µg||16.0%|
|Vitamin E, as a-TEs||1.3 mg||11.0%|
|Vitamin A, as RAE||21 µg||3.0%|
|Essential macroelements (macronutrients)||2000 kCal|
|Potassium, K||899 mg||45.0%|
|Magnesium, Mg||144 mg||39.0%|
|Phosphorus, P||260 mg||37.0%|
|Calcium, Ca||191 mg||24.0%|
|Sodium, Na||6.7 mg||1.0%|
|Essential trace elements (micronutrients)||2000 kCal|
|Manganese, Mn||1.6 mg||78.0%|
|Copper, Cu||0.67 mg||67.0%|
|Iron, Fe||3.4 mg||24.0%|
|Zinc, Zn||1.8 mg||18.0%|
|Selenium, Se||9.4 µg||17.0%|
|Fluorine, F||6.4 µg||< 0.1%|
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. From the Wikipedia entry, we can see how the establishment criticizes this 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 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).
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.
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.
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 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!