Nutritional Value per Serving:

Calories: 431
Protein: 16 g
Carbs: 68 g
Dietary Fiber: 14 g
Sugars: 1 g
Fat: 14 g
Sat. Fat: 1 g
Sodium: 191 mg
Cholesterol: 1 g

Colon-Friendly Muesli

Details

Keep "things" moving down there. Start off your day with this delicious hot muesli and be ready: all systems go!

Ingredients

• ¾ cup / 180 ml hot rice, soy, or almond milk
• ½ cup / 120 ml uncooked oatmeal
• 1 Tbsp / 15 ml coarsely cracked flaxseed
• 1 Tbsp/ 15 ml raw, unsalted pumpkin seeds
• 1 Tbsp / 15 ml slivered, raw almonds
• 1 Tbsp / 15 ml dried mango (or dried fruit of choice)
• 1 Tbsp / 15 ml raisins or prunes
• 1 tsp / 5 ml shredded, unsweetened dried coconut
• ¼ cup / 60 ml kefir
• ¼ cup / 60 ml mixed berries
• Pinch cinnamon
• Pinch nutmeg

Preparation

1. Warm milk in the microwave on high for 1-2 minutes. Set aside.
2. Place all ingredients in a cereal bowl except for kefir, berries, cinnamon and nutmeg.
3. Pour the warm milk over the cereal.
4. Add the kefir and berries.
5. Sprinkle with cinnamon and nutmeg.

Tosca's Tip:

Try unsweetened applesauce instead of sugar as a sweetener – delicious!