Immune, Energy Gut & Blood Sugar Stabilising Muesli/Granola/Protein Balls/Cereal Bars with Low GL Fruits

Difficulty level: Sorta-Kwick-n-Easy!   

Prep Time: Approximately 15 minutes            

Cooking Time: Approximately 15 minutes (for granola and cereal bars) Muesli needs no cooking.  

Serves: 10 servings (depending on how hungry you are 😀)

Is this Vegetarian or is there a veggie variation in the recipe? YES

Client Testimonials: I can't believe this is not puddling, and I can’t believe it's so healthy/ So delicious and it kept me full all day. - (Louise M, Australia)


“This is a hot favourite of my kids in their school lunch boxes too!” Angie, Bristol UK

Body System/s & Therapeutic Support: Repair & Recovery,  Detox, Digestion, Liver, Relaxation, Memory & Mood, anti-inflammatory, Hormones, Immunity, improved Metabolism, Weight Loss Stress, Blood sugar balance, underactive Thyroid, Pain

 

HEALTH TIPS: Raisins and dates are extremely high GL and will raise your blood sugar and contribute to belly weight gain very quickly, so we substitute with high kidney and immunity & blood sugar balancing therapy with dried cranberries, wild blueberries, and sour cherries. Dried cherries taste like raisins, and have a much lower glycaemic load than raisins, so your blood sugars remain stable. 

Molasses is packed with iron and B vitamins to support energy levels, hair health and stress levels. Make sure your stomach acid is sufficient, to support assimilation. 

 

HELPFUL TIPS: This may look like a very expensive recipe if you purchase all 17 ingredients as per the links in the ingredients list, on Amazon, but it's because the sizes in the links are around 1kg as this is the cheaper way to buy (bulk) and will last you around 4-6 months if you make up the recipe as it is and have some every day. If you want smaller sizes pls source them by looking for a similar organic product in a smaller option.  

 

There are 4 variations in this recipe: Muesli, granola, protein balls, and cereal bars. You have an option to cook this recipe or leave it raw. The muesli and protein balls are raw and the granola and cereal bars are cooked. 

 

A tip to compress the cereal bars in the tray is to place a clean, small piece of cardboard on top of the greaseproof or beeswax paper,  and weigh it down by placing a heavy item  (such as unopened tinned food) on top of the cardboard. 

 

If you want a ‘crunchier’ texture, choose the buckwheat groats (seeds). For a smoother texture, try the buckwheat flakes (which also make a delicious ‘oats-like’ porridge loaded with antioxidants, protein and no gluten! - see our Yummy Therapy recipe) or try the Buckwheat Popps which are a bit like puffed rice (also really great health if you want a quick blood sugar and immune-supporting cereal with a non-cow/non-soy Milk. As opposed to using milk (in step 8) try a low sugar(glycemic load) fresh fruit juice. It is surprisingly delicious with muesli or granola. Choose your juice based on your therapeutic requirements e.g: 

  1. If you have kidney problems or UTI choose organic cranberry juice

  2. If you have immune system or skin problems and need vitamin C, choose cherry active juice (Montmorency cherries)

  3. For immunity and brain function choose blueberry juice.

This recipe converts very well into power-packed, energy-giving cereal bars.

 

Can be served with: If used as a breakfast can be served with bulletproof coffee or Spice Up Your Life Tea. Cereal bars and protein balls can be a pick me up snack, or an ‘on the go’ breakfast or light lunch.

 

INGREDIENTS: (We have sourced the best priced and quality ingredients, and suppliers of quality meats to save you time and money. We have conveniently linked the recipes’ ingredients to Amazon for you to simply click and add to your checkout basket. In cases where the linked product is unavailable or out of stock please check out alternative products suggested on the site where the link takes you. Just make sure that the product you choose is organic. We have also provided links for healthy cooking equipment options which you can also buy from Amazon.)

 

  1. 1 1/2 tbsp molasses (black treacle)

  2. 2 tbsp maple syrup

  3. 20g sunflower seeds

  4. 20g pumpkin seeds

  5. 20g sesame seeds

  6. 15g Organic ground flax seed

  7. 200g Unsalted & Unroasted  Mixed nuts Walnut, Brazil Nuts, Almond, Hazelnut) (peanut and soy-free) 

  8. 100g raw buckwheat flakes 

  9. 75g Organic Buckwheat groats (seeds) or puffed Buckwheat Popps

  10. 50g Organic dried sour cherries

  11. 50g Organic Unsulphured, Unsweetened and Naturally Dehydrated Cranberries

  12. 10-15g Wild Organic Dried Blueberries

  13. 10g Dried desiccated coconut

  14. 6g coconut oil (melted)

  15. 2 teaspoons cinnamon 

  16. 1-2 teaspoons turmeric powder (2 if you are in pain or inflamed)

  17. 1 teaspoon ginger powder

  18. 600 ml non-cow/non-soy Milk or 100% low GL (sugar) fruit juice as suggested above in the Helpful Tips section 

 

MUESLI BASIC MIX METHOD:

 

  1. Roughly chop the dried berries and cherries, to release the sugars.(Yes - even the small ones!) 

  2. In a small bowl, stir together syrup and slightly warmed the molasses (treacle) to thin it out a bit (do this in a saucepan over low heat on the cooker)

  3. Pour this mixture over the dry ingredients and toss it together.

  4. If you are making muesli no baking is required. 

  5. If you baked granola or made muesli put it into a sealed container (preferably glass) put it into the fridge (will keep up to two weeks)

  6. Serve muesli or granola with non-cow/non-soy Milk or 100% low GL (sugar) fruit juice as suggested above in the Helpful Tips section 

 

Now choose your Options

  1. Muesli: mix well and serve with rice milk or cranberry or other juice. No cooking is required.

  2. Granola: Preheat your oven to 180 degrees. Spread the muesli mix onto a stainless steel baking tray (do NOT use non-stick cookware at all please) lined with baking paper, or greased with coconut oil (or butter) and bake for about 15  minutes or until golden brown, stirring occasionally so the mixture browns evenly. Be careful not to burn it. Serve with brown rice or other non-cow/soy milk or cranberry or other berry juice. The granola and muesli can both be stored in a refrigerator, in an airtight container, for up to 2 weeks

  3. Power Protein Muesli Balls:  If you choose to make the uncooked fridge balls, add 150g of organic butter at the stage in the method where you warm the molasses (treacle) and mix well into the basic muesli mix. Roll about a tablespoon of the muesli into the palm of your clean hands until it is a tight firm bite-size ball. Put it into a glass container that has a lid to seal it later. Keep repeating this until your dish is full of protein balls, or your muesli is finished. Put the lid on your dish and place it in the freezer for 10 minutes, then transfer to the fridge. It will last in the fridge for around 2 weeks.

  4. Power Protein Granola Cereal Bars: Moisten the muesli mix with some melted coconut oil until fairly sticky, and firmly press the mix into a stainless steel baking tray with a medium depth and bake for about 15  minutes or until golden brown. 

  5. Be careful not to burn it. Remove and allow to cool for about an hour or two. Using a sharp knife, carefully slice the baked slab of granola into conveniently sized bars, then pop the whole tray in the fridge for 15 minutes or so. Thereafter you can gently and carefully remove the bars with a flat spatula or cake lifter

 

😀Serve & Enjoy!!!😀