Coconut and Buckwheat Toasted Muesli

Gluten free. Oat free. High protein. High healthy fats.

Your body will love you for starting your day with this well balanced breakfast. Many typical breakfasts are high in carbohydrate and sugar - a nightmare for your pancreas and adrenals. Nuts, buckwheat and coconut form the core of this recipe, providing the right macronutrients (protein and healthy fat) that prevent your blood sugar levels from spiking, keeping your hormones (insulin and cortisol) happy. It is my go to on the days where I don’t feel like eggs and avocado or I need a breakfast with minimal preparation - it’s quick, filling and tasty.  

Shop bought muesli is often loaded up with oats (not so great for those of us avoiding gluten) and can contain high amounts of sugar. It only takes 30 minutes to put together a homemade toasted muesli that lasts a couple of weeks, and you can personalise it to your taste and needs!

I love to serve it with fresh berries and a blob of natural pot set yoghurt or a drizzle of almond milk. It’s also great to nibble on by itself as a snack throughout the day.

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Ingredients

  • 1 cup whole buckwheat kernels/groats
  • 2 cups roughly chopped nuts and seeds of your choice
  • (I like almonds, cashews, brazil nuts, pepitas and sunflower seeds)
  • 1.5 cups coconut flakes
  • 1.5 cups puffed millet (I have also used puffed rice or amaranth in the past with success)
  • 3 Tbsp chia seeds
  • 1 tsp cinnamon
  • 3-4 Tbsp coconut oil
  • 2 Tbsp rice malt syrup

  Method

  1. Combine all dry ingredients in a large mixing bowl.
  2. Melt the coconut oil in a small pan and add rice malt syrup. Stir until combined then remove from the heat.
  3. Mix the oil mixture through the dry mixture until everything is coated.
  4. Spread the mixture out on lined baking trays, so that it is no thicker than 1cm.
  5. Bake in the oven on 120 degrees C for 20 minutes, turning once, or until the mixture is lightly golden in colour.
  6. Wait until the mixture is completely cool before packing it away for storage in the pantry.

Created by Lucy Mason, Naturopath