How many calories does one serving of Muesli have?

One serving (60 grams) of Muesli gives 248 calories. Out of which carbohydrates comprise 109 calories, proteins account for 26 calories and remaining calories come from fat which is 121 calories.  One serving of Muesli provides about 12.5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Muesli recipe serves 8, 60 grams per serving (1/2 cup). 

248 calories for 1 cup of Muesli, Home Made Muesli, Cholesterol 0 mg, Carbohydrates 27.4g, Protein 6.6g, Fat 13.5g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Muesli, Home Made Muesli.

See muesli recipe | Indian style muesli | healthy no bake muesli | homemade no sugar muesli |   

Indian-style muesli is a delicious and nutritious breakfast option that combines the goodness of oats, nuts, seeds, and dried fruits with traditional Indian flavors. Preparing muesli on a pan is a quick and easy method that enhances the ingredients' textures and flavors.

Ingredients for Muesli:

1. Rolled oats

2. Mixed nuts (such as almonds, cashews, and walnuts)

3. Seeds (like sunflower seeds, pumpkin seeds, and sesame seeds)

4. Dried fruits (such as raisins, dates, or figs)

5. Spices (cinnamon, cardamom, or nutmeg)

6. Sweetener (honey, jaggery, or maple syrup, optional)

To make the muesli recipe, in a large bowl combine rolled oats, almonds, walnuts, pistachios, pecan, pumpkin seeds, sunflower seeds, unsweetened coconut slices or flakes, sea salt, cinnamon, honey or maple syrup, vanilla extract or vanilla essence and mix well.

Transfer the muesli mixture to a broad non-stick pan. Cook on a medium to low flame for 10 to 15 minutes, while stirring continuously. Let the muesli cool completely.  Store muesli in an airtight container.

Muesli with added dried fruits

Add Dried Fruits to your muesli (optional) ( chopped dried figs, chopped black raisins, chopped dried apricots,  dried cranberries ) : Toss in the dried fruits and mix everything thoroughly. If you like a sweeter muesli, drizzle a bit of honey or add jaggery at this stage.

Serving Suggestions for Muesli:

Enjoy your Indian-style muesli with yogurt, milk, or a plant-based alternative.

Use it as a topping for smoothies or as a crunchy layer in parfaits.

Making Indian-style muesli on a pan is not only simple but also allows for customization based on personal preferences. It’s a wholesome, energy-boosting option that promotes a healthy start to your day. Enjoy this nutritious blend warm or cold, and embrace the delightful fusion of flavors!

Is Muesli healthy :

Yes, but conditions apply.

Let's understand the ingredients.

Oats : Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Whole Oats have an antioxidant called Avenanthramide (a polyphenol from oats) which helps lower blood pressure levels. Soluble fibre absorbs water and swells and to become gel like substance which helps in the absorption of nutrients like B Vitamins and minerals like Magnesium and Zinc which are key to a good heart. See here why oats are good for you?

Almonds (badam) : Almonds are rich in B complex vitamins such as Vitamin B1, Thiamine, Vitamin B3, Niacin and Folate which plays an important role in brain development. Almonds balance your cholesterol levels. almonds have a very low glycemic index and good for diabetics. See all 13 super health benefits of almonds. 

Walnuts (Akhrot) : Eating a handful of Walnuts a day is said to increase good cholesterol (HDL). Walnuts are rich in Omega 3 Fatty Acids which contain high amounts of DHA which improve thinking power in adults and excellent for brain health for kids. Being a good source of Folate, Vitamin B9, it’s good for pregnant women to top up their folic acid with eating a bit of walnuts daily.  As it's low in the Glycemic Index, and loaded with Fibre, it’s a good choice for Diabetics. See detailed  benefits of walnuts.

Pistachios : Pistachios are rich in potassium (helps regulate the body's fluid balance), phosphorus (helps build bones and teeth) and magnesium (important element in the conversion of the body's energy), and are also a good source of vitamin B6 (aids protein metabolism and absorption) and thiamine (enhances energy and promotes normal appetite). These nuts are also a very good source of protein and keep you full for a long time. Like walnuts and almonds, pistachios can also cut heart disease risk. Its high monounsaturated fat content may actually lower cholesterol levels in the blood. However pistachios are often sold in salted form. Beware of this as the high sodium level will then negate the potassium content it possesses. The copper, zinc and magnesium in pistachios help to strengthen the immune system, helping us stay fit.

Raisins, kishmish: The fibre in raisins is known to relieve constipation due to their laxative effect. They are low in calories as compared to other dry fruits, so they can be used in small quantities as a substitute to refined sugar to satisfy sweet tooth. However, too much consumption may lead to weight gain. The presence of polyphenolic compounds can maintain heart health, boost immunity and prevent the onset of cancer. These phenols also add elasticity and glow to the skin by fighting harmful free radicals. Their high potassium count may help in managing blood pressure and reduce the risk of hypertension.

Issues

Anjeer ( Dried Figs) :  4.9 g of fiber is what ½ cup of dried figs offer and keep constipation at bay. 2 to 3 dried figs are a good source of fibre and dried figs soaked overnight and consumed next morning are often used as a laxative to cleanse the gut. Being a good source of potassium, dried figs can help balance the sodium and potassium ratio, thus controlling blood pressure and good for heart. Yes, figs contain a good amount of fiber which is sure to benefit you by keeping you full for long hours. But dried figs are high in natural sugar and carbs and thus a good source of energy and thus should be eaten in moderation, especially by those aiming for weight loss. The antioxidant phenol and fibre in dried figs both work together to eliminate free radicals which would otherwise damage blood vessels and trigger heart diseases. The calcium in it is needed for the bone strengthening process. Due to its high carb count, diabetics should avoid them or have one occasionally and balance it with other low carb foods in that meal. See detailed benefits of anjeer, dried figs. 

Honey : Honey, a natural sweetener, is a thick liquid made by honeybees which acts as an energy boost. A tbsp. of honey (20 g) gives 60 calories but virtually no protein, fat and fiber. It has been regarded as a traditional medicine since ages. Its anti-bacterial and anti-fungal properties are known to fight bacteria and prevent infections like cold and cough. Some research also shows that the polyphenolic compounds in honey help protect the heart. 

Can diabetics, heart patients and overweight individuals have Museli?

Muesli is generally considered a healthy option for diabetics, heart patients, and overweight individuals.

Here's why:

• Rich in Fiber: Oats are packed with fiber, protein, and essential vitamins and minerals, making them a healthy base for muesli which helps regulate blood sugar levels, promotes heart health, and aids in weight management.   
• Low in Sodium: Most muesli brands have low sodium content, making it suitable for heart patients.
• Versatile: You can customize your muesli with various toppings and sweeteners to suit your dietary needs.

However, it's important to choose muesli wisely:

• Avoid sugar : We have avoided sugar in our recipe. Used little honey.  
• Check fat content: Some muesli varieties might be high in fat due to added nuts or dried fruits.
• Portion control: Enjoy muesli as part of a balanced diet and watch your portion sizes.

Muesli   is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

1. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, sesame seeds, Garden cress seeds (halim), capsicum, whole wheat flour ,  chana dal, moong, walnuts, masoor dal, brown rice ,  jowar, bajra. 30% of RDA.
2. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curds), nuts ( almonds, peanuts, walnuts) , seeds, jowar, bajra, moong, matki, oats, ragi, whole wheat flour etc. 27% of RDA.
3. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables ( spinach, broccoli,  kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals (  jowar, bajra, whole wheat flour, dalia). 25% of RDA.
4. Zinc : Zinc  is involved in collagen synthesis and this helps repair skin and helps build immunity. See our zinc rich Indian foods and recipes like pumpkin seeds, nuts, whole grains like jowar, bajra, barley. Pulses like moong, rajma, chick peas. Dals like Urad Dal, Chana Dal, Toovar Dal, Masoor Dal etc. However the grains and pulses have phytates in them which hinder zinc absorption. Hence nuts are a better source of zinc in vegan diets. 16% of RDA.
5. Vitamin E rich foods, recipes  : Vitamin E balances cholesterol levels, repairs damaged skin and keeps hair shiny. Sources of vitamin E are sunflower seeds, nuts, mango, avocado, broccoli, spinach, olive oil. 15% of RDA.
6. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables (green peas , carrot, bitter gourd ), dals ( chana dal, urad dal , toovar dal) moong, oats, matki, whole grains . 15% of RDA.
7. Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like curds, paneer, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 12% of RDA.