Roasting Muesli Containing Nuts, Seeds and Oats Boosts the Nutritional Content, Reduces Phytic Acid
Having read that when rolled oats are cut, heat from the mill destroys phytase (the good enzyme that helps unlock nutrients), I started to wonder about muesli. I love having home-made muesli around because it's such a convenient and nutritious snack.
Searching for answers, I learned that roasting grains works well for pig and chicken farmers, because the animals are healthier on 10-15% less feed. Eventually, I found some scientific articles that listed values between 20 and 60% reduction in phytic acid in roasted grains (for human consumption too!). A slow, steady temperature of 250 to 300 degrees Fahrenheit (120 to 150 degrees Celsius) works best since you don't want to char your food, just give it great flavor and make it easier to digest. Roasting improves the nutritional value of the oats, as well as the nuts and seeds in muesli.
Another issue is what sort of oil or fat to use. I used to mix in a bit of canola oil with the other muesli ingredients before roasting, but then I started worrying about genetically engineered/modified canola and glyphosate and unpleasant effects resulting from the oxidation of vegetable oils. In the end, butter became the best choice. A little butter in muesli not only improves flavor and aroma, it is completely safe and helps you assimilate more vitamins.
Finally, here's my best recipe for muesli, a lot of it:
Rolled oats, large flake, 2.25 kg pack
1-2 cups raw pumpkin seeds
1-2 cups crushed walnuts and pecans
1-2 cups raw sunflower seeds
1 cup flax seeds
1/2 cup sesame seeds
1/2 cup melted butter, drizzled over all
2-3 tsp ground stevia leaf
1 tsp sea salt
1/2 tsp ground cinnamon
Mix everything up in a large steel bowl, and sprinkle on the last few ingredients, then toss again. Roast for a couple of hours at 250 or 275 degrees Fahrenheit, tossing occasionally, until the entire mixture is lightly toasted and smells amazing. After it has cooled, add either 2 cups of raisins or 2 cups of cranberries, toss again, and place in food saver containers in the cupboard. Do not refrigerate.
Since I've been avoiding dairy, this muesli has been a great goto snack with coconut milk or almond milk. Last weekend we took a bunch of it backcountry camping in Yoho, and it was gone the second day. Our energy levels were good, even after Twin Falls.
Cheers!
Searching for answers, I learned that roasting grains works well for pig and chicken farmers, because the animals are healthier on 10-15% less feed. Eventually, I found some scientific articles that listed values between 20 and 60% reduction in phytic acid in roasted grains (for human consumption too!). A slow, steady temperature of 250 to 300 degrees Fahrenheit (120 to 150 degrees Celsius) works best since you don't want to char your food, just give it great flavor and make it easier to digest. Roasting improves the nutritional value of the oats, as well as the nuts and seeds in muesli.
Another issue is what sort of oil or fat to use. I used to mix in a bit of canola oil with the other muesli ingredients before roasting, but then I started worrying about genetically engineered/modified canola and glyphosate and unpleasant effects resulting from the oxidation of vegetable oils. In the end, butter became the best choice. A little butter in muesli not only improves flavor and aroma, it is completely safe and helps you assimilate more vitamins.
Finally, here's my best recipe for muesli, a lot of it:
Rolled oats, large flake, 2.25 kg pack
1-2 cups raw pumpkin seeds
1-2 cups crushed walnuts and pecans
1-2 cups raw sunflower seeds
1 cup flax seeds
1/2 cup sesame seeds
1/2 cup melted butter, drizzled over all
2-3 tsp ground stevia leaf
1 tsp sea salt
1/2 tsp ground cinnamon
Mix everything up in a large steel bowl, and sprinkle on the last few ingredients, then toss again. Roast for a couple of hours at 250 or 275 degrees Fahrenheit, tossing occasionally, until the entire mixture is lightly toasted and smells amazing. After it has cooled, add either 2 cups of raisins or 2 cups of cranberries, toss again, and place in food saver containers in the cupboard. Do not refrigerate.
Since I've been avoiding dairy, this muesli has been a great goto snack with coconut milk or almond milk. Last weekend we took a bunch of it backcountry camping in Yoho, and it was gone the second day. Our energy levels were good, even after Twin Falls.
Cheers!
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