Morning ritual with a bite: what your muesli can really do
The healthy start for body, mind & gut feeling.
Your breakfast can do more than just fill you up: It provides you with power, protein and positive vibes - if you choose the right ingredients. Whether before your workout, after your morning run or as a healthy start to an intense day: homemade muesli is the perfect mix of indulgence and function. It provides you with energy, keeps you full for a long time and supplies you with vitamins, minerals and plant-based proteins. But as healthy as it is, it's the quantity that makes the difference. Nuts, oatmeal etc. are rich in nutrients, but also high in calories. If you pay attention to the balance here, you get the best of both worlds: natural enjoyment and a good figure.
Energy that lasts - instead of quick sugar highs
A high-quality muesli doesn't just provide you with calories - it gives you continuous energy that you can use for hours. The key to this lies in the complex carbohydrates it contains, especially from wholemeal flakes such as oats, spelt or millet.
Unlike simple sugars, which cause your blood sugar to shoot up quickly (and drop again just as quickly), complex carbohydrates are digested slowly. This prevents energy crashes during the morning and reliably keeps your hunger pangs at bay.
Tip for athletes: If you train in the morning, you can supplement your muesli with a banana or some dried fruit - this provides an additional source of carbohydrates that is quickly available.
Fibre: For strong digestion & a good gut feeling
A good muesli is a little fibre bomb - and that is meant in an absolutely positive way. Fibre not only ensures long-lasting satiety, but is also essential for healthy intestinal flora.
They promote digestion, support the immune system and can even have a positive effect on mental well-being. Soluble fibres in particular - such as beta-glucans from oats - also lower cholesterol levels and have an anti-inflammatory effect.
Extra tip: Supplement your muesli with linseed, chia seeds or psyllium husks to further increase your fibre intake - but make sure you drink enough!
Proteins - the building blocks of your performance
Protein in the morning is a real game changer - especially for those who start the day actively. They provide long-lasting satiety, support muscle building and boost the metabolism.
In combination with yoghurt, skyr or plant-based alternatives, they create a balanced breakfast with an optimal macronutrient profile. Nuts and seeds provide additional plant-based protein and healthy fats.
Fitness facts: One portion (150-200 g) of yoghurt with approx. 30 g of muesli and some fruit makes an ideal breakfast with around 350-450 kcal - perfect for active people.
Vitamins, minerals & antioxidants: the micronutrient heroes
Homemade muesli provides you with a concentrated load of micronutrients - without any artificial additives. Fresh fruit provides vitamin C, B vitamins, potassium and lots of antioxidants. Nuts and seeds provide magnesium, zinc and valuable fatty acids. And oatmeal provides you with additional iron and manganese.
Breakfast with an impact: If you make your muesli varied and seasonal, you benefit from a colourful spectrum of vital nutrients - and it never tastes boring.
Healthy - yes. But also calorie-conscious.
As healthy as muesli is, it can quickly add up calorically, especially with nuts, dried fruit and honey. It is therefore important to portion your muesli carefully and not to underestimate it. If you combine around 50-60 g of crunch mix with 150 g of yoghurt and some fruit, you are in the region of 400-500 kcal - that's great for active people, but can be a main meal for others.
Tip: A small measuring jug or kitchen scales help you to get a feel for quantities - without counting calories.
Our favourite muesli recipe:
Crispy crunch muesli with nuts & fruit in yoghurt
A real highlight to make yourself - simply bake in advance and enjoy in 2 minutes in the morning!
Ingredients for approx. 6 portions:
- 50 g coarse rolled oats
- 50 g soft rolled oats
- 50 g coarse spelt flakes
- 50 g 5-grain flakes
- 50 g almonds, chopped
- 50 g walnuts or hazelnuts, roughly chopped
- 1 tbsp sunflower seeds
- 1 tbsp pumpkin seeds
- 2 tbsp almond oil
- 2-3 tbsp honey or maple syrup
- 1 tsp cinnamon
- 1 pinch of salt
Preparation:
- 1. preheat oven to 160 °C fan oven, line baking tray with baking paper
- 2. mix the dry ingredients in a bowl
- 3. warm the almond oil and honey slightly, pour over the mixture and mix well
- 4. spread on the baking tray - roast for 20-25 minutes, turning once
- 5. leave to cool, pour into an airtight jar. Keeps for approx. 2 weeks
- 6. to serve: Combine yoghurt, fruit and 2-3 tbsp crunch muesli. Your power start is ready!
To serve:
- Natural yoghurt or plant-based alternative
- Fresh fruit (e.g. berries, apple, grapes, banana, pomegranate)
- optional: 1 tsp chia seeds or linseed or psyllium seeds
- optional: freeze-dried raspberries