Energy Revving 2-Minute Cherry Muesli

Yesterday I (Lyssie) was talking with a trainer at my gym while I was on the treadmill and I mentioned our latest article for American Council on Exercise about common breakfast mistakes and how to fix them. I told him we have two fave breakfasts that work wonders for our clients because they’re quick, easy, satisfying, energy-boosting, delicious and make our clients feel their best until lunchtime. He perked up and said-“I want to know what they are!”

Then it dawned on us…while we always share tips on how to help you to look and feel your best, we may not have told you the most popular breakfasts when it comes to all of these things. So now we will! And we also will share a few others while we’re at it that our clients absolutely love (like our Simple Eggs & Grains which seems to be one of the most filling breakfasts [coming to the blog soon], Mini Fritatta Muffins and Veggie Frittata Bites! 

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But as much as a girl –or a guy—loves a food and it’s their go-to, they likely don’t want to have it every single morning for breakfast. We get it! That’s why we’ve created this dreamsicle! And also if eggs aren’t your thing, go for this muesli, which seems to work magic for most of our clients.

This is one our all-time faves and we’re so happy our clients love it too. So say hello to our Quick Muesli–and best of all, although it may be considered a breakfast food, healthy foods are good for you no matter what time of day you eat them. So go ahead and have it for a light, yet satisfying lunch or for a scrumptious snack. Or you can do what Lyssie does when she’s in a hurry; she serves her boyfriend this for breakfast, lunch or brinner). 😉

 

Calling all chewy- texture loving breakfast eaters: The original muesli calls for just mixing the ingredients together and letting them sit in the fridge overnight—voila! You just grab and go in the morn! But, we have to tell you, we—and many of our clients actually mix this right before we eat it, we use quick rolled oats and there is something about that chewy texture that is so satisfying, if you’re like us, you’ll go for making it this way, and never look back!

Aside from it feeling like a real treat, we love both of these Quick Energy Revving Mueslis and this Orange and Banana Energy-Revving Quick Oat Muesli  for their wholesome ingredients and how each contributes to your energy level (you can mix up the fruits,-and even add nuts, just know the calories will be higher– there are no rules!):

 

Whole oats: Oats are the whole grain so they’re packed with fiber and contain healthy, energy- boosting carbohydrates needed to fuel your brain and your muscles. Plus, oats are a great source of magnesium to help to turn your food into energy. Goodbye, energy slump!

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Non-fat plain Greek yogurt: Not only a great source of calcium, but packed with protein too, yogurt is rich and creamy and extends the energy boost of the oats, oranges and raisins, while also keeping you satisfied. Note: if you love a flavored yogurt, as there is in this recipe below choose one that doesn’t use much sugar. In general if you have a 5-6 ounce container of Greek yogurt, look for one with at least 12 grams of protein (ideally more) and no more than 120-130 calories which will help to keep the sugar down. (FYI-Our clients who opt for flavored ones tend to love the lemon flavored ones in muesli)

 

Cherries: Sweet cherries are packed with potassium, a natural blood-pressure reducer. Potassium helps to counteract sodium, helping to restore normal fluids balance—and flush any of the water retention and bloat from last night’s dinner. Potassium helps to offset the blood-pressure-raising effects of sodium. Quercetin, an antioxidant found in cherries may help keep blood vessels relaxed and supple. Plus, it seems anthocyanins cyaniding in cherries may help to prevent cancer!

Other add-ins:

 

Almonds–  These are optional in the recipe below, and if you add a teaspoon of slivered nuts, they go a lot further! A good-for-your-heart fat, almonds add delicious crunch and their fat and protein add satiety and make the energy boost last longer. Just remember that this will add calories to your meal.

 

Cinnamon– A sweet and delicious antioxidant-rich spice which helps to fight damage in your body and keep you healthy so you can feel good and have energy to do the things you enjoy. Feel free to pile it on like we do—the more you use, the better, as cinnamon has been even shown to keep blood sugar levels in check when you use enough. One to one –and- a-half teaspoons daily seems to be helpful.

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2 Minute Energy Revving Cherry Oat Muesli

Makes 1 serving
Ingredients:

• 1/2 cup whole grain oats, raw (For a heartier meal, double the oats to 4 tablespoons, we use rolled oats for the version we make in minutes and eat on the spot)
• ½ cup cherries, sliced
• 6 ounces non-fat plain Cherry Greek yogurt (120-130 calories, at least 12 g protein, this will help to keep sugar lower)
• Dash Cinnamon, ginger—or more if you like!

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Directions:
Mix all ingredients together and enjoy!

 

Nutrition per Serving: 307 Calories, 54 g Carbohydrate, 3g fat, 20 grams protein, 1g saturated fat, 9 g fiber
Have you ever made muesli? Which ingredients do you include?

 

 

Energy Revving 2-Minute Cherry Muesli
 
Author:
Serves: 1
Ingredients
  • ½ cup whole grain oats, raw (For a heartier meal, double the oats to 4 tablespoons, we use rolled oats for the version we make in minutes and eat on the spot)
  • • ½ cup cherries, sliced
  • • 6 ounces non-fat plain Cherry Greek yogurt (120-130 calories, at least 12 g protein, this will help to keep sugar lower)
  • • Dash Cinnamon, ginger—or more if you like!
Instructions
  1. Mix all ingredients together and enjoy!
Nutrition Information
Serving size: 1 Serving Calories: 307 Fat: 3 g Saturated fat: 1 g Carbohydrates: 54 g Fiber: 9 g Protein: 20 g

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