September 2nd

theresa albert - my friend in food


Best Breakfast Ever!

gregg muesli

Here is the recipe that all of the Ace Bloggers are talking about. The Ace of Spades. When I created the formula, er, recipe for the Magic Muesli, I chose the most highly nourishing foods I could think of, mixed them together and made them taste terrific.

This recipe is the cornerstone of my book Ace Your Health, 52 Ways to Stack Your Deck for a darned good reason. Combining these ingredients into a simple, delicious meal that can be made ahead and enjoyed in seconds just make sense in the speed of life! The right breakfast sets your blood sugar level for the day which means you will have more even energy and prevent that afternoon crash.  You need about 10 grams of fibre and 10 grams of protein to set you on the right path. Each and every food in here plays a specific role:

Plain low fat yogurt (promotes bowel health)

If you can buy organic, even better. The probiotics in yogurt help set up the good bacteria in the gut. You can’t digest food without them and your immune system can’t function properly either.

Grated apple (phytonutrients)

The skin of an apple has loads of nutrients and the pulp contains pectin which will lower your cholesterol.

Oats (lowers cholesterol)

We don’t even have to cook rolled oats, simply stir them in and let them absorb some of the water that the fruits give up. Oats contain beta glucans which are an immune enhancing carbohydrate. The soluble fibre will help move cholesterol out of your system

Almonds (calcium and protein)

Nuts are high in good fats, minerals and protein. Almonds are also a good source of calcium for strong bones.

White Chia (Salba) (high in fibre)

Powerhouse little seeds that contain both types of fibre PLUS many of the minerals that the rest of our food may be missing. These babies will help control blood sugar and inflammatory markers and are a truly amazing food. You want to get a tablespoon per day which will help you feel full and turn off those hunger messages. Work your way up with these guys, if you haven’t been eating much fibre, your body will need to learn to process it.

Frozen Blueberries (phenolics; enhance memory)

Berries rank highly on the ORAC scale which is a measurement of the anti-oxidant value of foods. The frozen ones are always available and they get mushy in the mixture making it a pretty blue color!

Hemp Seeds (protein; eco-friendly)

Nature’s perfect protein containing all the amino acids of animal protein and none of the saturated fats. The good fat in these seeds is a type called GLA which is hormone regulating and very hard to get through other dietary sources.

Ground Cinnamon (lowers blood pressure)

This tree bark isn’t only delicious, it is blood pressure regulating and cancer fighting. I mean, come on! Don’t hate her ‘cause she is beautiful!

There is nothing in this breakfast that isn’t working for you, and HARD! Feel free to make a triple or quadruple batch and store it for 3-4 days. It will keep nicely and your mornings will go much more smoothly. Can’t take a minute to eat it? Put it in a blender and drink it. No excuses!

Magic Muesli     (Servings: 2)

You’ll understand the magic by the third day, pinky swear!
Preparation time: 6 minutes

½ cup plain, low-fat yogurt

1 apple, grated*

1 tbsp uncooked oatmeal

1 tbsp slivered almonds

1 tbsp white chia seeds (see King of Spades)

½ cup frozen blueberries

¼ cup hulled hemp seeds (see King of Spades)

1 tsp ground cinnamon

* or ½ cup unsweetened applesauce

Mix all of the ingredients together and you will have the right amount of protein (about 10 grams), fibre and nutrients to set you up for the day. Serve immediately or cover and keep remaining portion(s) in fridge up to 3 days.

Theresa Albert

Theresa Albert

As a Toronto Nutritionist, I love food, try to watch my weight, know more than I want to about healthy living (sometimes I wish I knew less so I wouldn’t feel so guilty when I stumble), am a daughter, sister, friend, mom and wife who worries and scurries the meals onto the table. It is for all these reasons that I completed my nutrition, RNCP designation, wrote my book, hosted my Food Network show, consult with food companies to urge them to get it right (or at least better), constantly write about it, research it, all of this so I can cut through the nutrition and food “news” clutter. Happy to share with friends!

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8 Responses

    January 29, 2011 at 11:18 am Reply

    Excellent! Thank you! Can’t wait to try it.

    March 5, 2011 at 12:41 pm Reply

    This seemed like a decent modification to a muesli recipe that I have been using for several years. But sorry, it was not in any way delicious or even palatable in my opinion. I will take the chia and hemp and add them to my recipe to gain their benefit but otherwise … there is just something missing in yours. Have to be honest!

    March 26, 2011 at 8:51 am Reply

    We LOVE museli, but when looking at this recipe, we are confused about only 1 TBSP uncooked oatmeal? Also wondering where we can get the Chia seeds?

    May 12, 2011 at 7:39 pm Reply

    I’ve never liked muesli but I decided to give this a try and WOW! I really really like it! Best of all is that it keeps me full for a much longer time than my previous favourite breakfast of high fiber cereal and fruit. Thanks for a great recipe!

    October 8, 2011 at 7:23 am Reply

    Great recipe, but how would it compare nutritionally to a bowl of Dorset brand muesli taken with half cup blueberries and milk ? Dorset brand appears to be low sugar and high in nuts, grains and raisins , sultanas. Thanks.

    June 28, 2013 at 7:35 pm Reply

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    September 10, 2013 at 8:37 pm Reply

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