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Erb Muesli — lactose-free and gluten-free (vegan, raw)

Erb Muesli is a vegan, and therefore lactose-free, raw muesli. With seeds instead of sprouted grains, it is also gluten-free and a good “bread replacement.”

raw-vegan

12min   light


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Ingredients (for servings, )

For the liquids
2 Oranges, raw, without peel
(9.2 oz)
1 Lemon, raw, without peel
(2 oz)
For the grain mix
ozQuinoa, uncooked
ozSesame seed, whole, dried
ozMillet, raw
ozBuckwheat
ozFlaxseed
ozAmaranth grain, uncooked
ozChia seed, dried
For the basic fruit mix
1 Banana, raw
(4.1 oz)
1 Apple, raw, with skin
(5.3 oz)
Additional fruits and berries
40 Blueberries, raw
(2.3 oz)
8 Strawberries, raw
(4.2 oz)
14 Raspberries, raw
(2 oz)

Nutritional Information per person Female Male
Energy 367 kcal 18.3% 14.7%
Fat/Lipids 8.2 g 11.7% 10.3%
Saturated Fats 1 g 5.1% 3.4%
Carbohydrates 61 g 22.5% 17.9%
Sugars 36 g 39.6% 32.4%
Fiber 16 g 65.6% 65.6%
Protein (albumin) 8.6 g 17.2% 14.3%
Cooking Salt (Na)17 mg 0.7% 0.7%
A serving is 450g. Recommended daily allowance according to the GDA.
Fat/Lipids
Carbohydrates
Protein (albumin)
Cooking Salt

Equipment

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

Type of preparation

  • chop or grind
  • squeeze

Preparation

  1. 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.

  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. 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. 

  3. 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.

  4. 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.

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

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

  7. 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.

  8. 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.


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Author
Ernst Erb, image_from_year 2003
Ernst Erb, Switzerland
Mein Lebenslauf hat mich motiviert, die "Stiftung G+E, Gesundheit und Ernährung" zu gründen. Im Beitrag "Schicksalsschläge, tödliche Krankheit, Gesundheit, Leben!" schildere ich etwas davon. Ein ebenso wichtiger Punkt bildet die Erfahrung aus dem Aufbau von Radiomuseum.org: Es bekommen zu viele Männer bereits ab Alter 65 schwerwiegende Krankheiten. Das gilt sicher auch für Frauen - und ganz allgemein altern wir zu rasch. So lange wie möglich zu leben ist nicht das Ziel, sondern so aktiv, positiv und glücklich wie möglich. Der Weg des geringsten Widerstands führt nicht dazu. Ganz im Gegenteil: nur im Leid schafft man grössere persönliche Veränderungen. Im Alter von 41 Jahren brachte mich die Todesangst vor meinem Krebsleiden dazu, über mein Leben zu reflektieren und auch bezüglich Krankheit selbstverantwortlich zu handeln. Heute bin ich froh, dass ich durch sehr schwierige Lebensphasen gehen musste. Dadurch konnte ich meine Lebensführung so verändern, dass ich auch im achtzigsten Lebensjahr (2015) >60 Stunden pro Woche am PC arbeiten und dabei leistungsfähig bleiben kann. Es ist falsch, so viele Stunden sitzend zu verbringen (früher waren es mehr), doch versuche ich das durch Ausdauersportarten (schnelles Wandern, Bergwandern, seit 2014 auch durch Joggen) und leider nicht immer jeden Tag ausgeführte Übungen (7 Min Workout ab iPhone) auszugleichen. Ich darf aber annehmen, dass die langjährige (Pesci-)vegane Ernährung mit ca. 90% Rohkostanteil den Ausschlag für meine Gesundheit gibt. Leider sind es mit Sicherheit nicht meine Gene. Auch als Angestellter sah ich meine Arbeit nie als Job, sondern als Hobby, das mich interessierte. Als ich eigene (kleine) Firmen aufbaute, war mir das Wohlergehen der Mitarbeiter besonders wichtig. Erfolg oder Misserfolg hing zu einem grossen Teil von ihnen ab. Es war nie mein Ziel, reich zu werden, sondern etwas individuell und intelligent aufzubauen, so dass es vielleicht Erfolg haben kann. Trotzdem kann ich es mir nun erlauben, mit meiner Erfahrung und meinen Möglichkeiten etwas aufzubauen, das interessierten Menschen zugut kommen kann. Zum Glück geben mir auch junge Menschen, die an "diet-health.info" mitarbeiten, das Gefühl echter Teamarbeit. Einige arbeiten mit mir persönlich zusammen, wie ein Software-Entwickler neben einem Studium. Doch mit Skype und TeamViewer ist es möglich, mit geographisch weit verstreuten MitarbeiterInnen zu arbeiten, wie z.B. mit professionellen ÜbersetzerInnen. Selbst Professoren oder Ärzte beteiligen sich an diesem etwas speziellen Projekt, indem sie eigene Texte beisteuern. Unsere Themenbereiche erfassen eigentlich alles, was uns Menschen ausmacht: Gesundheit - Prinzipien/Allg. - Heilkunde - Ernährung - Produktion/Handel - Drogen - Aktivität - Lifestyle - Politik - Wellness - Natur - Umwelt - Persönlichkeit - Ethik - Soziales / Religion. Noch weiss ich nicht, ob "diet-health.info" mit diesem Versuch, den Menschen "nur" solide Zusammenhänge zu vermitteln, auch die notwendige Beachtung erhalten kann. Doch meine ich, dass es reflektierende Menschen gibt, die Zusammenhänge verstehen wollen, statt jedem Modetrend lemmingehaft nachzugehen oder sich zu einem leicht begehbaren Weg (ver-)führen zu lassen. Ob die auch die notwendige Aufmerksamkeitsspanne und den Willen zum Lesen mitbringen? Jedenfalls fehlte mir eine solch umfassende Quelle, die mir ungefärbte Antworten auf wichtigste Fragen geben kann. Deshalb versuche ich diesen "vorher vergeblich gesuchten Hafen" aufzubauen. Hoffentlich habe ich auch die Zeit und Kraft dazu.

... more

Notes about recipe

You can read about why I created Erb Muesli — and then three different versions of it in this longer textThanks 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 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).

Tips

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.

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 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!