Frühstück: Zauberhaftes Hirse-Müsli - myBioma

Breakfast: Amazing millet muesli

Breakfast time!!! The weekend is approaching and we're in the mood for a hearty and refreshing brunch. That's why this time we have a delicious muesli recipe with lots of fresh fruit, mango sauce and wonderfully fluffy millet. Special extra: it's best to make double the amount of our millet muesli so you have enough for the whole week - provided you don't eat it all.
We took the great recipe for millet muesli from the cookbook "Bauch gut. Alles gut.", which specializes in the sensitive gut. The authors Karin Zausnig and Margarethe Fliesser are true professionals when it comes to gut-healing cuisine and use real superfoods. We combine the muesli with mango sauce and throw lots of vitamins into the pot!

Start the day full of energy!

This recipe offers your intestines a wide variety of different fibres - this is due to the large amount of fruit and millet. The more different types of fruit you use, the more fiber you get. Your intestinal bacteria are called upon when it comes to breaking down and utilizing them. They break down the fiber, which you would otherwise not be able to digest, making many nutrients available in the first place! These bacteria play a very important role in your body's health, are involved in many disease processes and ensure a balanced gut.
Millet is a special grain: on the one hand, it provides an amazing amount of minerals compared to its competitors, and on the other hand, it is naturally gluten-free and therefore also suitable for people with coeliac disease or gluten intolerance. Millet also contains particularly high levels of silicon (silicic acid), iron and vitamin B6. The body needs silicon above all in the skin, hair, nails, bones and cartilage. There it is involved in the structure and elasticity. Iron, on the other hand, is particularly important for keeping red blood cells healthy. A deficiency leads to anaemia - which manifests itself in tiredness, weakness and listlessness. (2)

GrapefruitGrapefruits are particularly rich in vitamin C.


Muesli also offers a variety of fruit and therefore lots of vitamins. Raspberries and grapefruit, for example, are low in sugar and high in vitamin C. Blueberries, on the other hand, are also rich in vitamin E and anthocyanins. This is the component that gives the berry its blue color. Anthocyanins are said to have antioxidant effects - they are said to protect the body's own cells and thus counteract the ageing process and many diseases. (2, 3)

Another special feature is that it is a hot breakfast. Warm dishes, where the ingredients have been well cooked, are easier to digest and your body has an easier time accessing valuable nutrients. People with abdominal complaints such as irritable bowel syndrome, gastritis or Crohn's disease can particularly benefit from this. If you have a sensitive gut, you can also try to eat small portions of raw fruit and replace most of it with compote or puree. (2)

Ingredients

For 2 people
gluten-free, vegetarian, vegan & lactose-free (if required)
Preparation time approx. 15 min

Ingredients for millet muesliIngredients for our amazing millet muesli 
  • 1 cup millet

  • 2.5 cups of water, alternatively replace one cup of water with milk

  • 1 date or other dried fruit to taste

  • 1/2 tsp cinnamon

  • 1 tbsp nut butter

  • 1 handful of hazelnuts

  • 1 tbsp coconut flakes

  • 1 mango

  • Lots of fresh fruit: raspberries, blueberries, plums, grapefruit, physalis... the sky's the limit!

  • 1 tbsp natural yoghurt

Preparation

To make the muesli, bring the millet, water (and milk), cinnamon, nut butter and chopped dates to the boil. As soon as the muesli boils, turn down the heat and simmer for approx. two minutes, stirring constantly. Now remove from the heat and leave the millet to swell (with the lid on). The dates will cook and give off a wonderful sweetness - if you like it a little sweeter, add a little honey.

While the muesli cools down a little, prepare the mango sauce and the rest of the fruit. To do this, peel the mango, cut into medium-sized pieces and puree.

In a small pan (without fat), lightly toast the coconut flakes first and then the chopped hazelnuts. Be careful not to toast both together, as the coconut flakes will brown quickly and should only be added to the pan very briefly. It smells wonderfully nutty!

Wash the selected fruit and cut into nice pieces. Now comes the real fun: the muesli is beautifully arranged! The millet is added as the bottom layer, followed by the mango puree, a little natural yoghurt and the fresh fruit on top. Finally, sprinkle everything with coconut flakes and hazelnuts. Here you can let your imagination run wild and really go wild! After all, you eat with your eyes.

Millet Muesli

Note 

This article is intended for informational purposes only and should not be construed as medical information or instructions. The recipes are intended for inspiration and are not intended as therapeutic measures. If you have any health problems, we recommend that you contact a doctor or other expert immediately.

References 

  1. Makki K, Deehan EC, Walter J, Bäckhed F. The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease. Cell Host Microbe. 2018;23(6):705-715.

  2. Münzing-Ruef, Ingeborg: Kursbuch gesunde Ernährung. (7. Auflage) Wilhelm Heyne Verlag GmbH, München 1991.

  3. Kay, C. D.; Pereira-Caro, G; Ludwig, I. A.; et al. (2017). “Anthocyanins and Flavanones Are More Bioavailable than Previously Perceived: A Review of Recent Evidence”. Annual Review of Food Science and Technology. 8: 155–180.