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Fruity muesli

Fruity muesli OATS have a low GI and produce a more gradual rise in blood glucose levels. This breakfast should keep you satisfied until lunchtime.

SERVES: 4
PREPARATION: 15 MINUTES, PLUS OVERNIGHT SOAKING
COOKING: NONE

1 cup (115 g) rolled oats
1 cup (115 g) raisins
1 cup (250 ml) low-fat milk
1 red or green apple
2 teaspoons (10 ml) lemon juice
1/4 cup (30 g) roughly chopped hazelnuts
2 tablespoons (30 ml) pumpkin seeds
1 tablespoon (15 ml) sesame seeds
2/3 cup (100 g) strawberries, hulled and chopped
4 tablespoons (60 ml) low-fat plain yogurt
4 teaspoons (20 ml) honey

Step 1: Place the oats and raisins in a large bowl and add the milk. Stir to combine well, cover the bowl and place in the refrigerator. Let soak overnight.

Step 2: The next day, just before eating, grate the apple into a bowl. Toss the apple with the lemon juice to prevent the apple from browning.

Step 3: Stir the hazelnuts, pumpkin seeds and sesame seeds into the oat mixture, then stir in the grated apple and the strawberries.

Step 4: Divide the muesli among four serving bowls, and top each with a spoonful of yogurt and honey.

Each serving provides

381 calories, 12 g protein, 12 g fat (2 g saturated fat), 57 g carbohydrate (38 g sugars), 7 g fiber, 70 mg sodium.

Fruity muesli


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