Overnight Raw Muesli Recipe
I recently returned from a trip to central Brazil, far from the rain forest, and days from the beach, in a savannah-like region known for its national park, hundreds of waterfalls and quartz crystal deposits. There’s nothing like escaping the cold of winter to a warm climate! Though it was challenging to leave behind the sun, waterfalls, fresh mangos and papayas, I was able to bring back something that is as easy to enjoy here as it is in Brazil; a recipe called Muesli Viva, or “raw muesli”. It’s a combination of rolled oats, soaked nuts and seeds, rehydrated dried fruit, and whatever seasonal fruits are available. Muesli Viva makes a wonderful breakfast, hearty snack, or healthy dessert. I’ve been enjoying this treat in the mornings and whenever I need a nutritional boost.
This recipe prominently features nutrient and omega-3 packed flax and chia seeds, and is topped by a swirl of iron-rich black-strap molasses. For convenience, one can purchase pre-ground flax seeds. However, flax seeds tend to be fresher and keep longer in seed form. I usually buy the whole flax seeds and then grind the amount needed in a dedicated herb and seed coffee grinder.
Soaking nuts, seeds, and grains renders them more easily digestible by awakening the slumbering seed, which diminishes nutritional inhibitors designed to prevent the seed from prematurely sprouting. This process increases the amount and bioavailability of some vitamins, making it much easier for our bodies to access the nutrients within the nuts and seeds.
Enjoy this hearty and healthy recipe!
Overnight Raw Muesli
Yield: 2-3 breakfast-sized portions
Time: 10 minutes; wait overnight; then another 10 minutes in the morning
Makes 2-3 servings
- 3 tablespoon Ground Golden Flax Seed (if using whole flax seeds, grind 1 1/2 tablespoons)
- 1 tablespoon Chia Seeds
- 1/3 cup Rolled Oats
- ¼ cup Sunflower Seeds
- ¼ cup Raisins
- ¼ cup Almonds
- 4 dried Apricots, unsulfured
- 4 Prunes
- 2 Dried Figs
- ¼ cup Dried Coconut Flakes
- ¼ teaspoon Cinnamon
- 2 pinches of Salt
- ¼ teaspoons Vanilla
- 1-2 teaspoons Black-Strap Molasses
- 2-3 tablespoons Cacao Nibs
- Seasonal fruit – I used 1 Apple and 1 Pear
- Optional: any other toppings that interest you like goji berries, sprouts, bee pollen, nut butter, etc
- In a small bowl combine the ground flax seeds with chia seeds. Add 2/3 cup water, stir to incorporate.
- In a medium bowl combine oats, almonds, sunflower seeds and raisins. Cover with enough water to allow some room for expansion.
- In a medium bowl combine the apricots, prunes, figs and almonds. Again, cover with enough water to allow some room for expansion.
- Allow ingredients to soak overnight, or at least several hours.
- When soaking is complete, strain and rinse the apricots, prunes, figs and almonds. Chop into bite-sized pieces.
- Strain and rinse the oats, almonds, sunflower seeds and raisins. Place into a large bowl.
- If using non-organic seasonal fruit, first peel, otherwise simply chop fruit into chunks.
- Add all of the above ingredients, as well as the rest of the ingredients into the large bowl, mix well, serve and enjoy!
Post, recipe & photos by Chloe Bolton