From the AICR Test Kitchen
Week of August 15, 2011
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Contact: Alice Bender, (202) 328-7744
Swiss Style Muesli
American Institute for Cancer Research
Breakfast is important to your overall well being, but in the hotter months you may want something cool yet still nourishing. This week's recipe takes a breakfast favorite – oatmeal – and transforms it into something with all the goodness of oats in a fresh, chilled form.
This muesli recipe is the perfect breakfast solution. Processing foods often removes some nutritional value, and may include the addition of artificial colors and preservatives. That is why reading the label on an oatmeal box is so refreshing. Under ingredients it simply lists one ingredient: rolled oats.
It is important, however, to use old-fashioned oats, as opposed to instant or quick-cooking oats that are broken into pieces. Those smaller oat pieces can become too mushy in this recipe.
Although oats were the last of the major cereal grains to be domesticated, they have been cultivated for over 3,000 years in Europe. Interesting enough this ancient grass was once thought to be a weed growing within cultivated fields of other crops. Today they are known as a super food with a variety of ways to prepare them.
For this recipe, soaking them overnight softens the oats and eliminates the need to boil them. You can use a plastic or glass container as long as the oats are covered with water and the container itself is covered and refrigerated. If you use vanilla yogurt in lieu of plain yogurt, you might want to leave out the honey and brown sugar.
Although traditionally made with diced green apples, the recipe is extremely versatile. You can add almost any type of seasonal fruit, as well as many dried varieties.
So, see oatmeal in a new light – not just as a hot breakfast or an ingredient for great cookies. Try this Swiss favorite and enjoy a clean Alpine taste in a robust breakfast dish.
Swiss Style Muesli
- 2 cup old-fashioned rolled oats (not instant)
- Approximately 2 cups water (enough to cover the oats)
- 2 Tbsp. raisins
- 2 Tbsp. dried cranberries
- 1/4 cup dried apricots (optional)
- 1 Granny Smith green apple, diced (or 1 cup seasonal fruit)
- 2 Tbsp. honey
- 2 Tbsp. brown sugar (optional)
- 1 tsp. cinnamon (1 tsp. apple pie or pumpkin pie spice may be substituted)
- 3 cups plain low fat yogurt
- 1/2 cup toasted almonds, chopped coarsely
Place oats in bowl with top. Cover oats with water. Cover bowl. Refrigerate overnight.
In morning, drain any excess water.
Combine dried and fresh fruit, honey, sugar, spice and yogurt. Gently stir to mix.
Sprinkle almonds on top. Serve chilled and enjoy.
Makes 6 servings.
Per serving: 300 calories, 10 g total fat (2 g saturated fat), 42 g carbohydrate,
13 g protein, 5 g dietary fiber, 88 mg sodium.
The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $100 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.All active news articles