Bakker’s Muesli Recipe

Posted on December 23, 2022 by Eric Bakker

My Own Personal Muesli Recipe

The advantage of coming to our website is that you will find my own personal favourite recipes, and this would have to be one of them!
Of course you can buy the “boxed” cereals, but making your own gives you total control over the ingredients. You can avoid the peanuts, which are a cheaper “nut” and are not the best as an addition to muesli. This recipe is a fantastic food, plenty of energy and quite tasty. Make up a small amount to start and feel free to modify to suit. When you like the recipe you have, make a large quantity and freeze what you don’t use within two weeks. You could even use this recipe as a base for making your own granola bars.

It keeps very well frozen. Have this muesli with a rice, nut or soy milk, additionally, have with a low fat cow’s milk if you tolerate it. You can have some fresh berries or stewed fruit on top. Try to source high quality ingredients, and organic if possible.

Ingredients

1 ½ cups rolled oats (not quick oats) ¼ cup rye flakes ¼ cup barley flakes ¼ cup wheat flakes ¼ cup raisins (organic) ¼ cup flax seeds ¼ cup sesame seeds ¼ cup sunflower seeds ¼ cup sliced almonds

Optional Additions:

¼ cup wheat germ ¼ cup pumpkin seeds ¼ cup chopped pecans ¼ cup chopped hazelnuts ¼ cup cashew pieces ¼ cup shredded coconut ¼ cup dried pineapple ¼ cup dried apricot (sundried, not sulphured) or whatever dried fruits and nuts you like or have on hand. I like crystalline ginger added.

Method

Mix all dry ingredients selected with a large spoon; store in a sealed container in your breakfast cupboard. You may also put some into the freezer using Ziploc bags, will keep for many months this way. Serve with rice, soy or a nut milk, if you are not “dairy intolerant” you can have with a little green top (low fat) milk.

How To Make a Nut Milk

Soak almonds, (or rice, hazelnut or sunflower kernels) overnight or for about 12 hours. The simplest way is to change the water, blend the soaked seeds in an electric blender and press them through a strainer. You may either drink the liquid immediately or refrigerate. You may cook the residue of the rice and add the residue of the seeds to any breakfast mix (possibly remove almond skins before blending).Try using a Vita-Mix 5200, it is simply the best way to make a nut milk.

High Fiber Breakfast

Posted on December 23, 2022 by Eric Bakker

A High Fiber Diet Means Great Health

A high fiber diet affects most parts of your digestive system. It increases the amount of time you chew which results in increased salivary and gastric juice flow. This decreases dental plaque and tooth decay, satisfies your appetite more quickly and as a result reduces your total calorie intake. What does that mean? It means you feel fuller sooner and eat less, and that means weight loss. There are many more reasons why you would benefit from a high fiber diet, for example soluble fibers also tend to have a cholesterol lowering effect.

It increases the removal of bile acids, decreases intestinal absorption of fatty acids and cholesterol and decreases cholesterol synthesis. Soluble fiber also binds cholesterol for elimination. These are just a handful of the many reasons you would benefit from adding fiber to your diet, and this recipe is a great start!

Ingredients

(30 Grams is roughly equivalent to 1 Tablespoon)

30 grams sunflower seeds 30 grams pine nuts 30 grams flaked almonds 30 grams sesame seeds 30 grams roughly chopped pecans 50 grams whole or ground linseed (LSA mix is fine) 20 grams puffed millet, rice or quinoa 20 grams shredded coconut 30 grams puffed rice or puffed millet or puffed quinoa Natural yogurt (a little natural yogurt is fine, no need to avoid 100%) Frozen or fresh mixed berries, I like blueberries

Mix all the nuts, seeds and cereal together into a big bowl. Measure one serving into a breakfast bowl. Add a handful of mixed berries. Serve with 1-2 dessert spoonfuls of an organic natural yogurt or a little rice, oat or almond milk.

Health-Tip – Blueberries Are A Super Food

Packed with antioxidants blue berries contain the immunity boosting powers and anti oxidant equivalent to 5 servings of broccoli. Eaten regularly they improve blood circulation, improve eyesight, fight urinary tract infections and have an anti-inflammatory effect. Best of all blueberries are believed to prevent cancer and protect against dementia, heart disease and strokes. Recommend 3 or 4 times a week for full immunity boosting benefits. They taste so great too! You may find berries a bit pricey, but you don’t need to eat large quantities to get the benefit. Small amounts regularly!

Bircher Muesli

Posted on December 23, 2022 by Eric Bakker

Bircher Muesli Is The King Of Muesli

Do you have sudden food cravings? I am sure you do, we all like a nice tasty snack from time to time. Try this one, great for breakfast, or as a snack.
Bircher muesli is named after its creator, Dr. Bircher Benner, who was ousted from the Swiss medical profession in 1900 for his heretical claims that grains, nuts, fruits and vegetables had more nutritional value than did meats. Don’t be silly, go and wash your mouth out, doctor! In formulating the muesli, Benner had in mind his many patients from wealthy families who were suffering the effects of a diet too high in protein.

Although it was not originally intended as a breakfast food, it certainly fills that niche deliciously. Here’s the recipe. It serves 4 very modest eaters. I could eat the whole lot on a big day.

Ingredients

2/3 cup rolled oats (not instant oats) soaked in 1 cup of water overnight. the juice of 1½ lemons. 4 green apples (Granny smith are best). 4 tablespoons each of freshly ground almonds and hazelnuts. 2/3 cup yogurt. From 1 – 3 tablespoons of honey, depending on taste. (try New Zealand’s Manuka honey). fresh seasonal fruits like peaches, apricots, bananas, melons or mango, sliced or chopped, to taste, fresh seasonal berries like raspberries, strawberries or blueberries, to taste.

Method

Place the soaked oats and whatever residual water remains with them in a large bowl along with the lemon juice. Grate the unpeeled apples, and mix them into the oats and lemon to avoid discolouration. Add the nuts, yogurt and honey and combine. Carefully fold in the sliced or chopped fruit. Serve: transfer to serving bowls and decorate with berries.

Notes

If you know you have a candida yeast infection then I’d suggest you do NOT have any honey or the stonefruits mentioned above. Stick with the green apple and berries, but skip the honey. The muesli will keep for 24 hours in the refrigerator. The apple might discolor but this should not affect the taste. Dipping the apple in lemon juice will prevent browning. There are countless variations with this recipe, feel free to experiment. Use top quality ingredients for the best results, for example – make sure the nuts are fresh and not stale Use an organic natural (unsweetened) yoghurt. This recipe is awesome using my three favorite berries: raspberries, boysenberries and blueberries. I’m not a big fan of strawberries these days, look at the size of ’em. Most strawberries are commercially raised these days with growth hormones and sprayed aggressively with fungal preparations. Grow your own, or buy blueberries, raspberries and boysenberries.

Breakfast Protein Shake

Posted on December 23, 2022 by Eric Bakker

Breakfast Protein Shake

One of the protein sources I’ve found to be an excellent form of high quality protein is yellow pea protein powder. I use a powder in the morning if I’m quickly wanting breakfast or have little time for a meal. I also have this at times in the afternoon between lunch and my evening meal if I’m feeling a little hungry. A good protein powder often contains around 18 grams of protein per scoop along with a full complement of amino acids, vitamins and minerals. They come in different flavors like berry, chocolate, almond, etc.

Healthy Protein Drink Recipe

You will love this recipe. It’s about the closest thing to ice cream – the vanilla and coconut mixture is simply divine. Best of all, it’s so nourishing, and it will make you will feel full until lunchtime. I have this if I am in a hurry, otherwise I will have rolled oats (porridge) in winter or my home made muesli or eggs, spinach and tomato when I have a bit more time.

It makes sense to consume a good amount of protein in the morning, because your energy level will remain higher for several hours after. The hormone cortisol is produced by your adrenal gland and its production peaks between about 6.00 am until about 10.00am in the morning, and if you eat protein you will maintain a higher cortisol level than if you eat a breakfast high in refined carbohydrates, liked those boxed breakfast cereals that many buy. Your body needs a boost to maintain good energy levels and a meal high in carbohydrates (like toast and jam with a cup of coffee or tea) just won’t be sufficient to carry you through. By 11.00 you will be hungry and probably want another coffee and biscuit, muesli bar or something similar.

Breakfast Protein Shake Ingredients:

1 large scoop of protein powder in a large container, like a blender. Add two organic, free-range eggs. Some people out there don’t like the texture of raw eggs. Fortunately, you won’t need to worry about that here, because when you mix it up as I recommend, it is all dissolved into the mix. I challenge anyone to be able to differentiate between a shake that has the eggs in it, and one that doesn’t. You won’t be able to tell the difference at all. If you try it, you’ll be very pleasantly surprised. There is also talk about not eating raw eggs because they don’t digest raw and are “bad” for you in other ways. This is simly not the case, most protien sources can be eaten raw, including many meats, but most people just don’t lie the texture or the taste. Add about 100 – 200mls of canned coconut milk which imparts a heavenly flavor of coconut. Coconut is a great source of MCTs (Medium Chained Triglycerides). MCTs are the best low glycemic fuel for your muscles after exercise, so this protein shake is great after a work-out or a walk. I use a canned organic coconut milk. Coconut milk is also antifungal and excellent for your body in many other ways. I add some LSA mix (Linseed-Sunflower-Almond). Add a good heaped tablespoon to the mix.

I highly recommend a blender for the ease of mixing rapidly and thoroughly and also because it is quick and easy to clean up. These can be purchased cheaply at your local appliance store. You can rinse it clean in hot water in under ten seconds. We’re all rushed in the morning, so spending time cleaning up after you make a protein drink usually the last thing on your mind.