Homemade Muesli Breakfast Cereal with Banana Chips and Raisins

homemade muesli with blueberries

I lived in Granada, Spain for about 6 weeks after my second year of university, and for the entire time, I subsisted (for breakfast) on Fruta y Fibre cereal, purchased from a nearby department store that had a grocery chain in the bottom. It was basically flaked wheat cereal with dried fruit and banana chips, and I topped it with soy milk, which at the time was the only non-dairy milk I could find.

To this day, the taste of that kind of cereal brings back this feeling of summer (it was HOT there) and more particularly, summer mornings when you weren’t sure what the day would hold, you knew there was going to be adventure, and your breakfast was something you really looked forward to. Breakfast was the stable, delicious known quantity in my day of unpredictability.

homemade muesli with rolled oats and banana chips

Flash forward some ten plus years, and you find me mostly having smoothies or oats for breakfast. A few years ago I stopped buying packaged breakfast cereals – I was trying to reduce my consumption of ‘processed’ foods and I was also getting tired of the packaging. But, a few weeks ago, in this flash of summer heat, I had a sudden desire for breakfast cereal. And not just any kind – a replica of the Fruta y Fibre cereal I had so many moons ago, right down to the banana chips.

Now, to call this a recipe is a bit of stretch. And to pretend banana chips offer ANY health value is also kind of a stretch, but sometimes having a balanced approach to health means enjoying the foods that are meaningful to you, but taking the time to make them the best version that they can be.

homemade muesli with blueberries

So that’s what this cereal is. It uses a processed flaked cereal, it’s true, but everything else is whole food. And basically you just toss all the stuff together in a big tupperware container. And yes, it is WAY cheaper than any of the cereals you’ll find at the grocery store. Packaged muesli will set you back something considerable, but making your own is actually pretty cheap per serving, once you’ve invested in the main ingredients.

Top this homemade muesli with blueberries or strawberries or some other awesome seasonal fruit, and boost the nutrition with hemp seeds or chia seeds. Also, you can easily swap in a gluten-free flaked cereal if you want it to be gluten-free. Just ensure you are also using gluten-free oats, and substitute more oats for the kamut flakes.

And don’t forget about those banana chips! They lend the whole cereal this tropical air, which will help carry you away to the desert-like beauty of the Spain of your mind.

Not bad for breakfast cereal.

Homemade Muesli Breakfast Cereal with Banana Chips and Raisins

  • Author: Backyard Owl
  • Recipe Notes: plant-based, egg-free, dairy-free, high-fibre

Ingredients:

  • 1/2 cup rolled oats
  • 1/2 cup kamut flakes (or more rolled oats)
  • 4 cups high fibre flaked cereal (I like the kind that comes in the big eco packs – less packaging, better price)
  • 1 cup raisins
  • 1 cup banana chips (look for something organic here – I found some that are organic, and made with organic cane sugar and organic coconut oil)
  • 1 cup almonds
  • 1/2 cup pumpkin seeds
  • 1/2 cup walnuts

Instructions:

  1. Mix all the stuff together in a big container with a good seal. Store in a cool, dry place (or in the fridge, to preserve the healthy fats in the walnuts).
  2. Portion out into servings and top with fruit and almond milk. (You probably don’t need to be told how to eat cereal, right?) I like mine with hemp and chia seeds as well. I keep them in the fridge and add just before eating.

© Backyard Owl

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Big Glow Salad with Sweet Onion Dressing

big glow salad 4

There is a certain point on the thermometer when suddenly a woman’s thoughts turn to foods that are crisp, refreshing, and bursting with seasonal flavour. For me, that temperature is somewhere around 25 degree celsius. Depends on the humidity.

When the mercury gets that high, suddenly all I want are homemade fresh rolls, plump blueberries, melt-in-your-mouth strawberries, ripe peaches, watermelon, chilled cranberry juice (the real stuff, mixed with water – otherwise it’s far too puckersome), tangy lime and lemon and avocado sorbets, cold cereals, and big, amazing, stacked salads.

big glow salad

Why big glow? Well, basically this salad is an awesome opportunity to pack in healthy fats, nourishing proteins, vibrant greens, and antioxidant-filled vegetables. All of these things, my friends, boost your body, help protect your cells from damage, and contribute to an overall feeling of good health that makes you glow, not just because your skin looks great, but because you feel really good.

And when it’s hot outside, your body is already working hard! It needs light nutrient-packed options that give it fuel without weighing it down. You want to feel that you could eat your supper and still hop on your bicycle for a ride (though, please don’t do this, unless it’s a really really gentle ride).

big glow salad 2

The sweet onion dressing is a bit of cheat, I’ll admit. Organic onion powder just makes the whole thing so much faster and easier – just make sure it IS organic, as clean as you can find, and doesn’t have any additional salt. We just want to the onion-y part. We can add some good quality salt ourselves later.

Enjoy the big glow salad! Eat it outside under a blue sky in your tank top and shorts. Eat it after your bike ride. Eat it and enjoy the summer sunshine.

big glow salad 3Big Glow Salad with Sweet Onion Dressing

  • Author: Backyard Owl
  • Recipe Notes: refined sugar-free, naturally-sweetened, plant-based, veggie-packed, gluten-free

Ingredients:

For the Salad:

  • 2 cups Romaine lettuce, chopped
  • 1/2 cup: shredded carrots, diced celery, chopped sweet peppers
  • 2 tablespoons sunflower seeds
  • 2 tablespoons almonds
  • 1 tablespoon hemp seeds
  • Your choice of protein: tofu, local free-range organic eggs, tempeh, etc. I sprinkled my tofu with a bit of smoked paprika.

For the Sweet Onion Dressing:

  • 1/4 cup olive oil
  • 1/4 cup apple cider vinegar
  • 2 tablespoons dijon maple mustard
  • 2 tablespoons maple syrup or your favourite sweetener
  • 1 tablespoon organic onion powder (no salt added)
  • pinch sea salt or himalayan pink salt
  • pinch ground black pepper

Instructions:

  1. To make the dressing: whisk together all of the ingredients (or throw in a glass bottle and shake shake shake). Done.
  2. Set your oven to a low heat broil and toast the sunflower seeds and almonds, along with the tofu, for about 4 minutes or until seeds are starting to turn a light golden colour.
  3. Shred up the romaine and mixed veggies, and toss with 2 tablespoons or desired amount of sweet onion dressing.
  4. Sprinkle hemp seeds on romaine, and top with warm toasted nuts/seeds.
  5. Enjoy!

© Backyard Owl

Radiant Anti-Inflammatory Turmeric and Ginger Tea

radiant turmeric and ginger tea

“Yellow is the ‘lightest’ of all of the warm-spectrum colors and the color which most resembles the sun. It brings with it hope, and the feeling that everything will be all right. It has an air of radiance, brightness, cheerfulness, and gaiety. Yellow is open-minded and inspiring; it glows and illuminates, and at is most positive vibration it corresponds with knowledge and wisdom.”

~ excerpted from Color Your Life, by Howard & Dorothy Sun

So many of us want to find ways to reduce inflammation in our bodies, seeing as, you know, inflammation is possibly at the root of all disease. That’s a super scary idea, and it makes me want to leap into action. It makes me want to find some kind of superhero to help me fight back. And, the super hero that I have in mind just happens to be a ugly and sort of weird looking, but powerful nevertheless. My super hero wears a yellow cape and goes by the name Turmeric.

Turmeric is one of these superfoods we keep hearing about over and over and for good reason – it’s one powerful little root. And, it’s been proven to be anti-inflammatory, to be a powerful antioxidant (protecting the body from the regular ongoing damage that occurs as a result of breathing, exposure to toxins, aging, just existing, etc), and to have promising potential in treating arthritis and joint pain, preventing some cancers, and possibly even preventing and treating Alzheimers.

And ginger! Ginger is great for digestion and/or indigestion, for nausea, and it’s also known to be anti-inflammatory.

radiant turmeric and ginger tea

And can we talk about the colour of this tea? We don’t often pay attention to colour in our lives but I’m learning that colour has a tremendous influence on us in all sorts of physical, mental, and spiritual ways.

We know we’re supposed to eat the colours of the rainbow; here is a way to boost YELLOW. Colours mean antioxidants, which in turn means protection for your cells, radiant health, and high levels of nutrients. Turmeric is a lovely brilliant yellow when dried and when fresh, it kind of looks like a carrot – bright orange and juicy (under the peel, that is. When it has a peel on, it basically looks like ginger, to which it is related).

And as noted above, the colour yellow links to radiance, glow, illumination, cheerfulness, vitality, and all of the other elements of health that we want and that antioxidants and anti-inflammatory foods can help us obtain. Coincidence? I think not.

radiant turmeric and ginger tea

Yellow is also the colour that represents the Solar Plexus Chakra, one of the seven energy centres of the body according to Ayurvedic traditions. In this school of thought, the Solar Plexus Chakra governs personal power, energy, and self-confidence. It’s all about purpose and your inner fire. The colour yellow supports and represents this chakra by encouraging radiance and stability and happiness and confidence.

Fire, pep, energy, radiance, yellow. Sound a lot like turmeric? I think so.

All that’s not bad for one little mug of tea.

radiant turmeric and ginger tea

And if you’re worried about this being too spicy, don’t be. I found it delightfully ‘awakening’ in my mouth but not at all burny or uncomfortable (read a description of turmeric’s taste here if you’re curious for more detail). It’s like a nice spicy chai: peppy and peppery, but not painful.

You can drink this straight as a steeped tea, or incorporate some non-dairy milk as I have done. The ground pepper and coconut oil are to enhance the absorption of the good stuff from the turmeric. I like making my tea into a latte because it mellows things into a more comforting mug and adds a nice smoothness. Plus, if you wanted to go crazy and add some coconut milk, you’re incorporating the healthy fats required to aid with turmeric absorption. Hey now!

Radiant Anti-Inflammatory Turmeric and Ginger Tea

  • Author: Backyard Owl (and everyone else on the internet who has ever made this kind of tea)
  • Recipe Notes: gluten-free, dairy-free, egg-free, soy-free or nut-free (depending on your milk), naturally-sweetened

Ingredients:

  • fresh ginger root
  • fresh turmeric root
  • ground black pepper
  • 1/2 to 1 teaspoon coconut oil
  • 1/4 cup non-dairy milk
  • (optional) stevia for sweetening

Instructions:

  1. Measure out 1 cup of filtered water and place in a saucepan on low heat.
  2. Grate about 1 teaspoon of fresh ginger and 1 teaspoon of fresh turmeric and add to your water.
  3. Simmer for about 10 minutes (you should notice the water becoming, well, orange coloured).
  4. Pour the tea into your mug and strain out the spice pulp.
  5. Add a few shakes of ground black pepper and the coconut oil.
  6. Sir in 1/4 cup of your favourite non-dairy milk. If required, sweeten with stevia.
  7. Sip and enjoy!

Serves 1.

NOTE: Turmeric will stain anything it touches yellow. Just be warned. Your fingers, your counter, the knife you use to peel it, and so on. So I recommend paying attention while preparing this tea so that you don’t discover you’ve accidentally dyed your face, your clothes, or something else you would prefer NOT to become yellow.

© Backyard Owl