{"id":4570,"date":"2015-08-23T13:24:17","date_gmt":"2015-08-23T11:24:17","guid":{"rendered":"http:\/\/www.knottinbotswana.com\/?p=4570"},"modified":"2015-08-23T13:24:17","modified_gmt":"2015-08-23T11:24:17","slug":"mikes-marvellous-muesli-mix","status":"publish","type":"post","link":"http:\/\/www.knottinbotswana.com\/index.php\/2015\/08\/mikes-marvellous-muesli-mix\/","title":{"rendered":"Mike&#8217;s Marvellous Muesli Mix"},"content":{"rendered":"<p>Cornflakes are boring. All Bran is over-hyped. Branded muesli is over-priced and over-rated. Muesli is dangerous.<\/p>\n<p>&#8230;some of my views on cereal-based breakfast, so I hack my muesli to make it more interesting and get better value for money.<\/p>\n<figure id=\"attachment_4573\" aria-describedby=\"caption-attachment-4573\" style=\"width: 300px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/www.knottinbotswana.com\/wp-content\/uploads\/2015\/08\/mikes_muesli_03_mixing.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-4573\" src=\"http:\/\/www.knottinbotswana.com\/wp-content\/uploads\/2015\/08\/mikes_muesli_03_mixing-300x169.jpg\" alt=\"How good is that? Muesli Mix\" width=\"300\" height=\"169\" srcset=\"http:\/\/www.knottinbotswana.com\/wp-content\/uploads\/2015\/08\/mikes_muesli_03_mixing-300x169.jpg 300w, http:\/\/www.knottinbotswana.com\/wp-content\/uploads\/2015\/08\/mikes_muesli_03_mixing-1024x576.jpg 1024w, http:\/\/www.knottinbotswana.com\/wp-content\/uploads\/2015\/08\/mikes_muesli_03_mixing-150x84.jpg 150w, http:\/\/www.knottinbotswana.com\/wp-content\/uploads\/2015\/08\/mikes_muesli_03_mixing-400x225.jpg 400w, http:\/\/www.knottinbotswana.com\/wp-content\/uploads\/2015\/08\/mikes_muesli_03_mixing.jpg 1200w\" sizes=\"(max-width: 300px) 85vw, 300px\" \/><\/a><figcaption id=\"caption-attachment-4573\" class=\"wp-caption-text\">How good is that?<\/figcaption><\/figure>\n<p><!--more--><\/p>\n<h2>Ingredients:<\/h2>\n<p>Ingredients are usually available at major supermarkets (Spar, Pick n Pay, etc.), although I don&#8217;t recall seeing the muesli crunch at Choppies.\u00a0 Prices are from a Spar receipt dated August &#8217;15.<\/p>\n<p>You will need:<\/p>\n<ul>\n<li>1kg Jungle Oats<\/li>\n<li>750g or 1kg Nutzy Crunch, choose your size and flavour according to availability and value for money<\/li>\n<li>500g raisins<\/li>\n<li>Garnish\n<ul>\n<li>Woolworths Granola ~2tbsp, it&#8217;s expensive stuff<\/li>\n<li>dried fruit\u00a0 ~1tbsp, it&#8217;s calorie dense<\/li>\n<\/ul>\n<\/li>\n<li>Milk<\/li>\n<\/ul>\n<figure id=\"attachment_4571\" aria-describedby=\"caption-attachment-4571\" style=\"width: 300px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/www.knottinbotswana.com\/wp-content\/uploads\/2015\/08\/mikes_muesli_01_ingredients.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-4571\" src=\"http:\/\/www.knottinbotswana.com\/wp-content\/uploads\/2015\/08\/mikes_muesli_01_ingredients-300x169.jpg\" alt=\"Basic ingredients for a great muesli mix.\" width=\"300\" height=\"169\" srcset=\"http:\/\/www.knottinbotswana.com\/wp-content\/uploads\/2015\/08\/mikes_muesli_01_ingredients-300x169.jpg 300w, http:\/\/www.knottinbotswana.com\/wp-content\/uploads\/2015\/08\/mikes_muesli_01_ingredients-1024x576.jpg 1024w, http:\/\/www.knottinbotswana.com\/wp-content\/uploads\/2015\/08\/mikes_muesli_01_ingredients-150x84.jpg 150w, http:\/\/www.knottinbotswana.com\/wp-content\/uploads\/2015\/08\/mikes_muesli_01_ingredients-400x225.jpg 400w, http:\/\/www.knottinbotswana.com\/wp-content\/uploads\/2015\/08\/mikes_muesli_01_ingredients.jpg 1200w\" sizes=\"(max-width: 300px) 85vw, 300px\" \/><\/a><figcaption id=\"caption-attachment-4571\" class=\"wp-caption-text\">Basic ingredients for a great muesli mix.<\/figcaption><\/figure>\n<h2>Method:<\/h2>\n<ul>\n<li>pour the oats, crunch and raisins into a tub or small bucket: ~4 litres with airtight lid<\/li>\n<\/ul>\n<figure id=\"attachment_4572\" aria-describedby=\"caption-attachment-4572\" style=\"width: 169px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/www.knottinbotswana.com\/wp-content\/uploads\/2015\/08\/mikes_muesli_02_layers.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-4572\" src=\"http:\/\/www.knottinbotswana.com\/wp-content\/uploads\/2015\/08\/mikes_muesli_02_layers-169x300.jpg\" alt=\"A fine sedimentary formation.\" width=\"169\" height=\"300\" srcset=\"http:\/\/www.knottinbotswana.com\/wp-content\/uploads\/2015\/08\/mikes_muesli_02_layers-169x300.jpg 169w, http:\/\/www.knottinbotswana.com\/wp-content\/uploads\/2015\/08\/mikes_muesli_02_layers-576x1024.jpg 576w, http:\/\/www.knottinbotswana.com\/wp-content\/uploads\/2015\/08\/mikes_muesli_02_layers-84x150.jpg 84w, http:\/\/www.knottinbotswana.com\/wp-content\/uploads\/2015\/08\/mikes_muesli_02_layers-400x711.jpg 400w, http:\/\/www.knottinbotswana.com\/wp-content\/uploads\/2015\/08\/mikes_muesli_02_layers.jpg 675w\" sizes=\"(max-width: 169px) 85vw, 169px\" \/><\/a><figcaption id=\"caption-attachment-4572\" class=\"wp-caption-text\">A fine sedimentary formation.<\/figcaption><\/figure>\n<ul>\n<li>mix well by digging a spoon to the bottom of the bucket and pulling up while turning the bucket.<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" title=\"A View Inside A Readymix Concrete Drum\" width=\"840\" height=\"630\" src=\"https:\/\/www.youtube.com\/embed\/uP3btfPPMlY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<ul>\n<li>continue until it looks like this (you may find a bigger bucket is necessary for easier mixing)<\/li>\n<\/ul>\n<figure id=\"attachment_4574\" aria-describedby=\"caption-attachment-4574\" style=\"width: 169px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/www.knottinbotswana.com\/wp-content\/uploads\/2015\/08\/mikes_muesli_04_mixed.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-4574\" src=\"http:\/\/www.knottinbotswana.com\/wp-content\/uploads\/2015\/08\/mikes_muesli_04_mixed-169x300.jpg\" alt=\"Well mixed muesli.\" width=\"169\" height=\"300\" srcset=\"http:\/\/www.knottinbotswana.com\/wp-content\/uploads\/2015\/08\/mikes_muesli_04_mixed-169x300.jpg 169w, http:\/\/www.knottinbotswana.com\/wp-content\/uploads\/2015\/08\/mikes_muesli_04_mixed-576x1024.jpg 576w, http:\/\/www.knottinbotswana.com\/wp-content\/uploads\/2015\/08\/mikes_muesli_04_mixed-84x150.jpg 84w, http:\/\/www.knottinbotswana.com\/wp-content\/uploads\/2015\/08\/mikes_muesli_04_mixed-400x711.jpg 400w, http:\/\/www.knottinbotswana.com\/wp-content\/uploads\/2015\/08\/mikes_muesli_04_mixed.jpg 675w\" sizes=\"(max-width: 169px) 85vw, 169px\" \/><\/a><figcaption id=\"caption-attachment-4574\" class=\"wp-caption-text\">Well mixed muesli.<\/figcaption><\/figure>\n<h2>Serving Instruction<\/h2>\n<ul>\n<li>for a sensible sized portion a 175ml yogurt pot gives a 100g serving<\/li>\n<li>add milk to just cover muesli (experiment to see if you are a wet or dry person)<\/li>\n<li>garnish to taste\n<ul>\n<li>Woolworths granola ~2tbsp (it&#8217;s expensive)<\/li>\n<li>Dried fruit ~2tbsp (it&#8217;s high in calories)<\/li>\n<\/ul>\n<\/li>\n<li>allow to stand until required consistency is reached (experiment to see if you are a firm or soggy person)<\/li>\n<li>eat with care (use of nutty crunch\/granola is likely to expose poor dental work)<\/li>\n<li>chew well, if you don&#8217;t the grains will be wasted. Like sweetcorn.<\/li>\n<li>floss teeth (nobody likes seeing tooth gaps full of oat particles)<\/li>\n<\/ul>\n<h2>Nutritional Information<\/h2>\n<h3>Cautionary note:<\/h3>\n<p>You will see here that muesli is energy dense, but it&#8217;s &#8220;good energy&#8221; in that it releases slowly.\u00a0 This makes it a great starter before endurance exercise or avoiding mid-morning hunger pangs at work.\u00a0 A yogurt pot of this mix with a similar quantity of milk will give you about 25% of your daily energy needs, and the protein carb\/balance is about right (no-carb\/low-carb diets might be a topic for a future post).<\/p>\n<p>The nutritional information labels for the Nature&#8217;s Source crunch recommends a portion size of 30g\/75ml, that&#8217;s half a cup full&#8230; not exactly filling.\u00a0 In fact it seems to be a common &#8220;con&#8221; with many &#8220;health foods&#8221; to recommend a ridiculously small portion size.<\/p>\n<p>The short story is that if you want to lose weight you need to eat less and move more.<\/p>\n<h3>The numbers:<\/h3>\n<p><em>For guidance only, will vary according to ingredients and serving size.<\/em><\/p>\n<p>[table caption=&#8221;Per 100g of ingredient (from typical nutrition panels)&#8221; colwidth=&#8221;150,75,75,75,75,75,75,75,75,75,100&#8243; colalign=&#8221;left|center|center|center|center|center|center|center|center|right&#8221;]<br \/>\n,Mass,Energy,Energy,Protein,Carbs,Of which sugar,Fat,Fibre,Cost<br \/>\n,g,kJ,kcal,g,g,g,g,g,<br \/>\nOats,100,1528,382,14,57,1,7.9,12.3, P 2.15<br \/>\nNature&#8217;s Source (African Sunrise),100,1751,438,10.7,60,20.8,12.5,5.8, P 5.68<br \/>\nRaisins,100,138,35,2,78,78.3,0.7,4.9, P 3.73<br \/>\nMilk (Full Cream),100,262,66,3.4,4.9,,3.4,, P 1.00<br \/>\nDried Fruit,100,270,68,2,68,,0,2, P 10.00<br \/>\nWoolworths Granola,100,1900,475,9.7,60.4,18.9,17.4,6.5, P 8.00<br \/>\n[\/table]<\/p>\n<p>[table caption=&#8221;Total Dry Mix (mass = packet size)&#8221; colwidth=&#8221;150,75,75,75,75,75,75,75,75,75,100&#8243; colalign=&#8221;left|center|center|center|center|center|center|center|center|right&#8221;]<br \/>\n,Mass,Energy,Energy,Protein,Carbs,Of which sugar,Fat,Fibre,Cost<br \/>\n,g,kJ,kcal,g,g,g,g,g,<br \/>\nOats,1000,15280,3820,144,570,10,79,123, P 21.45<br \/>\nNature&#8217;s Source (African Sunrise),1000,17510,4378,107,600,208,125,58, P 56.75<br \/>\nRaisins,500,690,173,10,390,391.5,3.5,24.5, P 18.65<br \/>\nTotal mass,2500,33480,8370,261,1560,609.5,207.5,205.5, P 96.85<br \/>\nNutritional value,100,1339,335,10,62,24,8,8, P 3.87<br \/>\n[\/table]<\/p>\n<p>[table caption=&#8221;Serving, 1 yogurt pot\/175ml&#8221; colwidth=&#8221;150,75,75,75,75,75,75,75,75,75,100&#8243; colalign=&#8221;left|center|center|center|center|center|center|center|center|right&#8221;]<br \/>\n,Mass,Energy,Energy,Protein,Carbs,Of which sugar,Fat,Fibre,Cost<br \/>\n,g,kJ,kcal,g,g,g,g,g,<br \/>\nMike&#8217;s Muesli Mix,100,1339,335,10,62,24,8,8, P 3.87<br \/>\nMilk,160,419,105,5,8,0,5,0, P 1.60<br \/>\nWet total,260,1758,440,16,70,24,14,8, P 5.47<br \/>\n,,,,,,,,,<br \/>\n&#8220;- add granola garnish&#8221;,25,68,17,1,17,0,0,1, P 2.50<br \/>\n&#8220;- add dried fruit garnish&#8221;,25,475,119,2,15,5,4,2, P 2.00<br \/>\nServed total,310,2301,575,19,102,29,18,10, P 9.97<br \/>\n,,,,,,,,,<br \/>\nRecommended Daily Amount,,8400,2000,50,300,,65,25,<br \/>\n[\/table]<\/p>\n<p><em>Recommended Daily Amount (Daily Intake, for the pedants) based on <a href=\"https:\/\/en.wikipedia.org\/wiki\/Reference_Daily_Intake#Food_labeling_reference_tables\" target=\"_blank\">Wikipedia &#8211; Recommended Dietary Allowance<\/a>.<\/em><\/p>\n<div id='gallery-1' class='gallery galleryid-4570 gallery-columns-3 gallery-size-thumbnail'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a href='http:\/\/www.knottinbotswana.com\/wp-content\/uploads\/2015\/08\/mikes_muesli_06_oats.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"http:\/\/www.knottinbotswana.com\/wp-content\/uploads\/2015\/08\/mikes_muesli_06_oats-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"Jungle Oats&#039; nutritional information.\" aria-describedby=\"gallery-1-4576\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-1-4576'>\n\t\t\t\tJungle Oats&#8217; nutritional information.\n\t\t\t\t<\/figcaption><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a href='http:\/\/www.knottinbotswana.com\/wp-content\/uploads\/2015\/08\/mikes_muesli_05_crunch.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"http:\/\/www.knottinbotswana.com\/wp-content\/uploads\/2015\/08\/mikes_muesli_05_crunch-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"Bokomo Nature&#039;s Source African Sunrise muesli crunch nutritional information.\" aria-describedby=\"gallery-1-4575\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-1-4575'>\n\t\t\t\tBokomo Nature&#8217;s Source African Sunrise muesli crunch nutritional information.\n\t\t\t\t<\/figcaption><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a href='http:\/\/www.knottinbotswana.com\/wp-content\/uploads\/2015\/08\/mikes_muesli_07_raisins.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"http:\/\/www.knottinbotswana.com\/wp-content\/uploads\/2015\/08\/mikes_muesli_07_raisins-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"Sun-dried raisins&#039; nutritional information.\" aria-describedby=\"gallery-1-4577\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-1-4577'>\n\t\t\t\tSun-dried raisins&#8217; nutritional information.\n\t\t\t\t<\/figcaption><\/figure>\n\t\t<\/div>\n\n","protected":false},"excerpt":{"rendered":"<p>Cornflakes are boring. All Bran is over-hyped. Branded muesli is over-priced and over-rated. Muesli is dangerous. &#8230;some of my views on cereal-based breakfast, so I hack my muesli to make it more interesting and get better value for money.<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[121,45],"tags":[191,194,192,196,193,195,190],"_links":{"self":[{"href":"http:\/\/www.knottinbotswana.com\/index.php\/wp-json\/wp\/v2\/posts\/4570"}],"collection":[{"href":"http:\/\/www.knottinbotswana.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.knottinbotswana.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.knottinbotswana.com\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"http:\/\/www.knottinbotswana.com\/index.php\/wp-json\/wp\/v2\/comments?post=4570"}],"version-history":[{"count":13,"href":"http:\/\/www.knottinbotswana.com\/index.php\/wp-json\/wp\/v2\/posts\/4570\/revisions"}],"predecessor-version":[{"id":4590,"href":"http:\/\/www.knottinbotswana.com\/index.php\/wp-json\/wp\/v2\/posts\/4570\/revisions\/4590"}],"wp:attachment":[{"href":"http:\/\/www.knottinbotswana.com\/index.php\/wp-json\/wp\/v2\/media?parent=4570"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.knottinbotswana.com\/index.php\/wp-json\/wp\/v2\/categories?post=4570"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.knottinbotswana.com\/index.php\/wp-json\/wp\/v2\/tags?post=4570"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}