As an exceptionally healthy breakfast and a good bread replacement, Erb Muesli takes less than five minutes to prepare and keeps you full until lunchtime. And it can be made in just four simple steps: juice the lemon and oranges, grind the grain mix, combine, and chop and add the fruit.
The grain mix (quinoa, sesame seeds, millet, buckwheat, flaxseed, amaranth, and chia) can be prepared ahead of time. Buy your favorite grains and seeds and use either the same amount of each or vary as desired, place in a large bowl, and mix together. Stored in an airtight glass jar, in a dry place, and away from sunlight, it usually lasts for several weeks.
Thanks to the grains and seeds used, Erb Muesli has an especially good ratio of omega-3 to omega-6 fatty acids and covers two-thirds of the daily requirement for fiber. This is particularly important for intestinal health. The high vitamin C content of the orange and lemon juice in Erb Muesli increases the enzymes needed to covert alpha-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).
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.
You can also give your Erb Muesli an extra boost 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.
Important note: 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. The rolled oats that you buy at the store are pasteurized and therefore not raw.
Find out more about the ingredients and their nutritional value at: https://www.diet-health.info/en/recip....
Variations of this recipe (e.g., Erb Muesli with Sprouted Grains) can be found here: https://www.diet-health.info/en/10000...