TOASTED HOMEMADE MUESLI with RICE PROTEIN POWDER

I have gotten sick & tired of looking for muesli in supermarkets or health food stores and seeing such a high percentage of sugar in each serve. I have come across some brands that have up to 25 grams and call themselves the ‘low-fat’ muesli choice...not cool. Also if you let your eyes wander to the Ingredients list you will find some pretty shocking and artificial sugar items there. So I decided to make my own muesli with some very helpful tips from a good friend who is a homemade muesli expert. Feel free to experiment and change the types of dried fruit and nuts you use - I find the ‘breakfast sprinkle’ at Coles in the cereal aisle works well as it is only $3 for 500ml of dried fruit & nuts. I added more nuts, seeds and sultanas in my own muesli to give it more body and to accompany the many cups of oats.

Rice protein is something I was just introduced to just yesterday, from my health nut of a father. Rice protein is a supplement made from brown rice, found in powder form. As I follow a strict dairy-free diet, I cannot consume whey protein as it is made from dairy and soy. Rice protein powder is a healthy alternative for anyone who is lactose and gluten intolerant. In addition, it is lower in calories than other types of protein powders, making it an excellent choice for weight loss. Typically rice protein is less expensive that other protein powders on the market and is also completely acceptable for vegans to consume. This fine powder can be added to smoothies, date balls or sprinkled over muesli or cereal for a protein boost. As many people struggle to consume enough protein in their diets, protein powder is a sneaky way to get closer to our recommended daily intake. To figure out how many grams of protein you should be consuming on a daily basis, multiply your body weight in kilograms by 0.8. The amount may surprise you!

INGREDIENTS

• 4 cups oats
• 1 cup breakfast sprinkle (available at Coles in the cereal aisle, consists of dried fruits & peanuts) or your own combination of dried fruit & nuts
• 1 cup sultanas
• 3-4 tablespoons pepitas (pumpkin seeds)
• 1 heaped tablespoon ground cinnamon
• 1/4 cup silvered & chopped almonds, walnuts, or any type of nut (do not include if have made your own nut mixture with the second ingredient above)
• 1/4 chia seeds (white, black or a mixture)
• 6 heaped tablespoons rice protein powder
• 3 tablespoons maple syrup 

COOKING 

1. Preheat a fan-forced oven to 200 degrees celsius.  Line a large baking tray with baking paper. 

2. Whilst oven is preheating, place all of the ingredients except for the maple syrup into a large bowl. Mix well to combine. 

3. Spread 2 cups of muesli evenly on the prepared baking tray. Gently drizzle 1 tablespoon maple syrup over the muesli, trying to cover as much muesli as possible. Place in the oven for 2-3 minutes or until very lightly toasted, then remove and place in a large cereal container. Continue toasting the muesli 2 cups at a time until all muesli is toasted. 

Serve 1/2 cup of muesli with lactose-free, soy, rice or almond milk. If not dairy-free serve with regular milk or natural yoghurt. Lightly drizzle more maple syrup or honey if desired on top of muesli but use sparingly. 

Makes  / 6 1/2 cups

Total Preparation time / 10 minutes 

Total Cooking time / 10 - 12 minutes 

x Emily