You take care of your health, and the cereal for breakfast is just one part of that? Very good! Because with it, you replenish your energy reserves and start the day fully energized.
When we think of muesli, we automatically associate it with something healthy – that’s true, but not always. Here, you can find out when it is actually beneficial for your health and in which cases you should pay attention.
These healthy ingredients are in organic muesli
If we look at the basic ingredients of organic cereal, we see that they have many benefits for your body and mind. Healthy cereals contain high-quality ingredients.
These organic muesli usually contain oatmeal, nuts, seeds, and organic fruits. Additionally, organic cereals do not always have to be consumed with milk. Milk alternatives, such as almond milk, oat milk, and coconut milk, are also becoming increasingly popular.
Oatmeal belongs in organic muesli
Oatmeal in organic muesli is absolutely healthy for you. This is because oatmeal is made up of many soluble fibers called beta-glucans. Oatmeal has been shown to lower both blood sugar and cholesterol levels, leading to a long-lasting feeling of satiety due to its swelling in the stomach.
The long-chain carbohydrates of oatmeal provide you with energy over many hours by being absorbed into the bloodstream very slowly. As a result, blood sugar levels do not drop rapidly after a short time, avoiding food cravings.
If you are vegetarian or vegan, the proportion of 12 grams of protein per 100 grams of oatmeal is very good for meeting your daily protein needs.
Not to mention the many vitamins and minerals (such as magnesium, phosphorus, or zinc) found in oatmeal that help strengthen your immune system.
Nuts in organic muesli
Due to their healthy fats, nuts are particularly valuable in your organic cereal. These unsaturated fatty acids reduce bad cholesterol and thus prevent the clogging of blood vessels. But that’s not all: the vitamin E they contain lowers the risk of Alzheimer's, and antioxidants support the natural immune defense. Therefore, an organic cereal with nuts is not only recommended for its taste.
Fresh organic fruit & berries in organic muesli
Do you eat your organic cereal with berries? Then you’re already doing well. Because berries have antioxidant effects overall. Blueberries are a fantastic anti-aging agent, strawberries are packed with vitamin C, and raspberries provide many minerals and trace elements.
Fresh organic fruit provides your body with phytochemicals that have antibacterial and anti-inflammatory effects. In addition, vitamins and minerals promote your metabolism and cell structure. You should definitely include these fruity ingredients in your organic cereal for breakfast.
Seeds in organic muesli
The crunchy ingredients for your organic cereal. Pumpkin seeds, sunflower seeds, sesame seeds, and flax seeds – they are all rich in unsaturated fatty acids, vitamins, fiber, and minerals.
If you suffer from bladder problems, pumpkin seeds are especially suitable. Simply sprinkle them over your cereal to strengthen your bladder.
Why do cereal mixes often turn into calorie bombs?
When choosing your organic cereal mix, you should pay particular attention to the ingredient list. While there are very good organic cereal products, others may contain an unnecessarily large amount of fat and sugar.
The advantages and disadvantages of an increased amount of sugar: you can get energy quickly and feel active. However, your blood sugar level drops rapidly again after a short time, leading to a feeling of lethargy and cravings.
Therefore, avoid mueslis and organic mueslis that contain added sugar as much as possible!
This is where sugar hides in organic muesli
For a healthy breakfast, you should definitely know the names that sugar can hide behind in organic cereals. Barley malt extract, maltodextrin, dextrose, fructose, glucose (syrup), and sucrose are all forms of sugar and can cause confusion while shopping for cereals.
If the ready mix contains chocolate chips, sprinkles, nougat flakes, or crunchy flakes, you should expect to consume unnecessary sugars for breakfast. If you're really looking for something sweet and crispy for breakfast, then we recommend our granola cereal mixes!
Beware of "sugar-free" cereals
And even if sugar-free is indicated on a cereal package, the fructose content in dried fruits can be immensely high.
For example, raisins are up to four times more sugary than fresh grapes. Therefore, before every cereal purchase, check very carefully which ingredients are in your ready-made cereal, avoiding unwanted calorie bombs.
Low-sugar muesli from Verival – Find out more now!
Can organic cereal help with weight loss?
If you want to lose a few kilos, even with a healthy diet including organic cereal, it always depends on the quantities you eat. At the same time, you should always maintain a high activity level.
If you keep your meals under control and regularly engage in (endurance) sports, having cereal in the morning can assist you in losing some weight.
But beware: in general, only purchase cereals without added sugar and with the lowest possible dry fruit content to avoid unnecessary calories. If you want to play it safe, there are two simple solutions: make your own cereal. Because then you have control over how healthy and tasty it becomes and can try different ingredients depending on your mood.
Or you can buy Verival Organic Muesli Blends. Simply add to your cart and order online!
Make healthy muesli yourself
One of the simplest variants is the well-known Bircher Muesli. For the original Bircher muesli from Dr. Bircher Benner, mix 3 tablespoons of oatmeal with 3 tablespoons of milk per serving and let it swell overnight in the refrigerator. In the morning, add a grated apple and the juice of half a lemon to the Bircher muesli and sprinkle a few nuts on top – and the legendary Bircher muesli is ready!
Would you like to learn more about Bircher Muesli? Then you are certainly interested in the story of Dr. Maximilian Bircher Benner?
Do you want to prepare your Bircher muesli? Here you will find the Bircher Muesli recipe with all the ingredients detailed.
Bircher Muesli Original Basic Recipe
Ingredients
- 50 g tender oatmeal
- Water
- 600 ml milk
- 1 lemon
- 4 apples
- 4 tbsp grated or chopped hazelnuts
Preparation
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Place the oatmeal in a bowl and cover with water.
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Place the mixture in the fridge and let it swell for at least an hour.
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Remove the oatmeal from the fridge in the morning and add the milk.
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Grate the apples over the muesli and stir them in.
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Sprinkle the grated or chopped hazelnuts over the cereal.
Tip
Of course, there are also alternatives to the classic Bircher muesli. However, the base is always a cereal, such as oatmeal, rye flakes, spelt flakes, barley flakes, or wheat flakes.
You can mix your Bircher muesli with plant-based drinks or yogurt and garnish with fresh organic fruits or organic berries for a special vitamin kick. Avoid sugar in any form.
If you have digestive problems, it is best to use warm milk instead of cold milk. Then it is no longer the classic Bircher muesli, but a porridge – but the positive effects on your health remain.
For an even more intense taste, both muesli variants can be mixed with nuts (crushed almonds, cashews, walnuts, hazelnuts, etc.) or flaxseeds.
However, so-called "superfoods," such as goji or acai berries, are not necessary. Stick to local products instead. Currants, blueberries, and raspberries are just as healthy and provide valuable vitamins and minerals.
Healthy cereal recipes to try
Muesli recipe Basic muesli without added sugar
Ingredients
- 50 g oatmeal (you can of course also use cereal flakes from spelt or another grain as a variant – wholemeal flakes are always the most valuable)
- 150 ml milk or a plant-based alternative
- 1 tbsp. yogurt (insider tip)
- 2 tablespoons lemon juice
- Fruits and nuts of your choice
- Honey (to taste)
Preparation
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The oatmeal comes in a bowl.
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Pour the dairy product of your choice into the bowl as well.
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Stir in the yogurt.
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Next comes the lemon juice.
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Now let your cereal steep for 5 minutes.
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Finally, you can top your cereal with fresh fruit, nuts, or seeds of any kind. A few suggestions: hazelnuts, cashews, almonds, walnuts, flax seeds, or even chia seeds and sunflower seeds will give your cereal a fine touch.
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If the cereal is not sweet enough for your taste, you can use some honey as a sweetener.
Nutritional values
Raspberry-Bircher Muesli
Accessories
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(lockable) glass
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Spoon
Ingredients
- 50 g oatmeal (approx. 4 tbsp)
- 50 g raspberries (fresh or frozen)
- 100 ml almond milk
- 1 tbsp Verival Good Morning Seed Mix (or Flaxseed/Chia Seed)
- 15g chopped almonds
- 1/2 lemon
- 1 tsp. maple syrup
Preparation
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Place the oatmeal, Verival seed mix (or flaxseed) and about half of the raspberries in a glass and mix with the almond drink and the juice of half a lemon.
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Close or cover the glass and leave in the refrigerator overnight.
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Remove from the refrigerator, stir well, and fold in the chopped almonds and maple syrup.
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Top with the second half of the raspberries. Done!
Nutritional values
Muesli recipes from Verival
Want to learn more about Verival's cereal recipes? Have a look around in our blog section. There you will find many cereal recipes: muesli with nuts, muesli without sugar, muesli with berries, or muesli creations that are completely new to you. You can find out all about it in the Verival blog!
