CALORIE COUNT: 223
Store-bought mueslis not only tend to contain sugary dried fruit, they generally include something you don’t like very much and have to pick out before you get a dream mouthful. So make your own low-GI muesli with plenty of seeds and nuts and coconut for sweetness. Stick with it: Once you’ve trained your taste buds to enjoy this infinitely superior fast day version, the sugared varieties will start to taste oversweet.
Muesli
31/2 ounces/100g whole oat flakes
1 ounce/30g oat bran
2 tablespoons sunflower seeds
2 tablespoons pumpkin seeds
2 tablespoons flaxseed
2 tablespoons poppy seeds
2 tablespoons almonds
2 tablespoons hazelnuts
2 tablespoons unsweetened dried coconut flakes
Scant 2 ounces/50g ground almonds
Base and topping
1/2 cup/100g unflavored low-fat yogurt
10 ripe cherries, pitted, or 10 ripe strawberries, husked
Mix the muesli ingredients and keep in an airtight container. (You can, of course, multiply the quantities.) Place the low-fat yogurt in a bowl and add a handful of the muesli, then top with fruit.
NB
COCONUT IS RICH IN POTASSIUM, WHICH CAN HELP KEEP BLOOD PRESSURE HEALTHY.