Here’s a healthy, ‘low-glycemic load’ muesli recipe to get you started in the morning.
What I suggest you do is keep the following ingredients together in a large container; that way you can just pour it out like cereal from a box (just make sure you mix it all together in the correct ratio).
For 1 serving you’ll need:
(1) 25g (1oz) oat flakes – 88 calories
(2) 15g ground almonds – 85 calories
(3) 1/2 tbsp pumpkin seeds – 28 calories
(4) 1/2 tbsp chopped hazelnuts – 45 calories
(5) 1/2 tbsp sunflower seeds – 33 calories
(6) 125ml Glass (1/2 Cup) full-fat Milk – 83 calories
Total GLs – 5GLs
Total Calories – 362
I would encourage you to wash down a small protein shake to go with this in the morning. Alternatively, pour on a vanilla whey protein shake using the glass of milk from the recipe to get a blast of muscle-building protein in your muesli.
With 25grams of protein, the calorie count comes to 462.
Optional – This is best sweetened with one of the following:
- stevia – 0GLs
- truvia – 0GLs
- erythritol – 0GLs
- 10g xylitol – 1GL
- splenda – 0GLs (if you don’t mind artificial sweeteners)
Or you could throw on some berries for sweetness instead.
Take Care 🙂
Mark
Are you done with mans?? which is better for fat loss when 80 lbs is needed to be lost?
Did you give up on mans?? Also which diet is better is 80 lbs of fat is needed to be lost?
Great recipe Mark, I love muesli so will definitely give this a try!
Currently I have a whey protein shake made with water and semi-skimmed milk over a 50gram bowl of porridge oats. If I have a banana in, I’ll liquidise a banana in with my protein shake and pour that over the oats. It tastes quite nice, but the oats can be a bit tedious just by themselves!
What’s your thoughts on liquidising fruit when it comes to GL? Do you think that it increases the GI of the fruit by liquidising it?
Awesome post.
I’m going grocery shopping tuesday. I will remember to get the ingredients needed and wednesday I look forward to having one awesome meal!
Most Mueslis have raisins in them which have a high GI and GL. What do you think we should do about that?
As one moves forward in a muscle building program, carbohydrates become essential. This recipe will be very helpful. Thank you and I will be sure to let my friends know about it. Actually trying it out right now.