Orange and Banana Energy-Revving Quick Oat Muesli

  April 19, 2015  |    Blog>Recipes

 

If you’re like our clients, you want to know what you can eat for breakfast that is quick and easy, will help you to feel full and boost your energy so you can feel your best. We hear ya, we want all of this and to feel our best too! And while this seems like a tall order, we’ve created a few recipes 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! 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 yumster!  And also if eggs aren’t your thing, go for this muesli, which seems to work wonders 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 this 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! 😉

ORANGE&BANANA_Oat_muesli

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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 (including our 2-Minute Cherry 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!

 

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, we suggest you 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.
Oranges. They’re loaded with vitamin C which not only helps fight colds, but it’s a potent antioxidant that mops up free radicals that would otherwise lead to chronic diseases over time. Since vitamin C keeps your body healthy, you can spend less energy fighting off disease and preserve your energy for other things, like exercising and spending time with those you care about! Plus, oranges rev you up because they, like oats, contain energy-boosting carbohydrates.

 

Other add-ins:

Almonds . These are optional in the recipe below, and if you add a teaspoon slivered nuts, 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.

 

Orange and Banana Energy-Revving Quick Oat Muesli

ORANGE&BANANA_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)
1 small orange, sectioned and sliced
½ banana (7 inch banana)
6 ounces non-fat plain Greek yogurt (alternative: flavored Greek yogurt with 120-130 calories, at least 12 g protein, this will help to keep sugar lower)
Dash Cinnamon, ginger—or more if you like!

 

Directions:

Mix all ingredients together and enjoy!

Nutrition Per Serving with 0% Fage plain yogurt: 360 Calories, 62 g Carbohudrate, 3g fat, 26 grams protein, 1g saturated fat, 9 g fiber

Nutrition Facts per serving with lemon flavored Greek Yogurt, 390 Calories, 73, gCarbohydrate, 3g fat, 20 g protein, 1gram saturated fat, 10 g fiber

Have you ever made muesli? Which ingredients do you include?

 

Orange and Banana Energy-Revving Quick Oat 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)
  • 1 small orange, sectioned and sliced
  • ½ banana (7 inch banana)
  • 6 ounces non-fat plain or non-fat plain Greek yogurt (alternative: flavored Greek yogurt with 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: 360 Fat: 3 g Saturated fat: 1 g Carbohydrates: 62 g Fiber: 9 g Protein: 26 g

 

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