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Spring is finally here and what better way to enjoy it than with the first fresh berries? We pounce on juicy blueberries and use them straight away in a delicious breakfast muesli! To enjoy for a relaxed Sunday brunch or to make ahead for the next two weeks - our hearty muesli will sweeten your day. Not only that, but it also helps to revive an ailing bowel and gently relieves constipation with a few magical ingredients. Here we show you the simple recipe and explain how our muesli builds up your intestinal flora.
Why this muesli is so good for your gut
This time we have come up with something really special: the ingredients we use in this muesli are ideally matched to each other and, above all, to the needs of your gut! We have thought carefully about what your intestinal bacteria need to stimulate growth and have paid particular attention to the sluggish gut.
Almonds taste delicious and are rich in magnesium, vitamin B12 and E.
The growth of good bacteria is promoted:
Did you know how important fiber and prebiotics are for your gut health? They are food for your gut bacteria and can only be digested by the bacteria. By regularly eating prebiotic-rich foods, you can promote the growth of healthy gut bacteria and keep your microbiome fit. That's why we use true microbiome superfoods like bananas, flaxseed and oatmeal in this recipe. (1)
Constipation is counteracted:
In addition, these same foods draw water into the gut due to their high fiber content, making it feel fuller. This gives it a greater incentive to move and an otherwise sluggish intestine gets going again. Our muesli therefore not only stimulates the bacteria, but also helps with stubborn constipation. In addition to bananas and oat flakes, prunes and linseed are particularly important for this effect. (By the way, crushed linseeds are better than whole ones - they absorb water better). Don't forget to drink enough water, otherwise the effect won't work. You can find more helpful tips on intestinal flora and constipation in our article: Constipation: Causes, symptoms and home remedies. (2)
Living bacteria - your intestinal inhabitants are growing!
We have also included probiotics in this recipe - live lactic acid bacteria that promote intestinal health and can also relieve constipation. You can find these lactic acid bacteria in yogurt and buttermilk - don't miss out on them! (3)
Our yummy blueberry muesli!
This way you can start the day full of energy and strength!
Last but not least, don't forget how important a balanced breakfast can be for a successful day! With our delicious muesli, you have a little bit of everything - whole grain carbohydrates, healthy fatty acids (especially in the walnuts) and proteins (yogurt, buttermilk and oats). If you keep alternating the fruit, you'll also have a wonderfully colorful mix of vitamins and delicious flavors! For example, how about raspberries, apples, pears or strawberries next time? But now let's get started with the recipe (4)
Ingredients
For 14 portions of muesli
Vegetarian, gluten-free (watch out for the oats)
Preparation time approx. 10 min
All ingredients for our amazing muesli.
- 205 g whole grain oats
- 50 g linseeds, grounded
- 50g chia seeds
- 50g almonds and walnuts
- 30 g prunes
Per portion you need
- 100 g natural yogurt
- 1/2 banana
- 1 handful of blueberries
- 100 ml buttermilk
Preparation
First we make our own muesli - so you have an ideal muesli mix that is unsweetened and full of fiber. It will keep in the fridge for about two weeks and you won't have any work to do with it in the morning. The muesli is perfect for the whole family - just multiply the quantities.
Sweet and healthy blueberries - finally again you can find them regional!
First, roughly chop the almonds and walnuts. Then, if necessary, pit the prunes and cut them into smaller pieces. Then mix the rolled oats, linseed, chia seeds, nuts and prunes together in a large container. Store in the fridge. That's all the preparation!
In the morning, it's quick: mash a quarter of a banana with a fork and stir into the yoghurt until smooth. Cut the remaining banana quarter into nice slices. Add about three tablespoons of the muesli mixture to the yoghurt per portion. Then pour in the buttermilk and serve with fresh blueberries and banana slices. Done! Oh yes, don't forget: Drink enough and enjoy.
Bon appetit!
References
- Moshfegh AJ, et al. Presence of inulin and oligofructose in the diets of Americans. J Nutr. 1999;129(7 Suppl):1407S-11S.
- 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.
- Choi CH, Chang SK, Alteration of gut microbiota and efficacy of probiotics in functional constipation. J Neurogastroenterol Motil. 2015;21(1):4-7.
- Münzing-Ruef, Ingeborg: Kursbuch gesunde Ernährung. (7. Auflage) Wilhelm Heyne Verlag GmbH, München 1991.
