Yogurt & Muesli

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This was a favorite breakfast in Thailand that we brought back and have been enjoying. Muesli is huge in Europe as well! It’s healthy and full of flavor

Ingredients

  • Grain flakes, for example rolled (flaked) oats, wheat flakes, rye flakes, etc.
  • Dried fruit
  • Nuts and seeds, whole or chopped, to taste
  • Milk
  • Yogurt
  • Fresh fruit, if desired

Basic Muesli Recipe

  1. 4 cups rolled (flaked) grain (barley, oats, rice, rye, or spelt)
  2. 1/2 cup (65 grams) sunflower seeds (hulled)
  3. 1/2 cup (32 grams) pepitas (pumpkin seeds)
  4. 1/2 cup (72 grams) sesame seeds
  5. 1 cup (95 grams) almonds, roughly chopped
  6. 1 cup (230 grams) dried fruit, chopped
  7. 1 tsp (2.6 grams) cinnamon, ground
  8. Fresh fruit, to serve
  9. Plain yogurt, to serve

What are the nutritional benefits of muesli?

  • Muesli typically has less sugar and calories than most breakfast cereals on supermarket shelves.
  • It's high in fiber and whole grains, which regulate the digestive system, are filling and can aid in weight control.
  • Muesli is a potent source of antioxidants.
  • The addition of nuts provides a great source of protein and omega-3 fatty acids (especially walnuts).
  • Milk or dairy alternatives that usually accompany muesli is a source of dairy and protein.

Stuffed Avocado Salmon

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Stuffed Avocado Salmon- Yummy!!

Ingredients:

6 skin-on salmon filets, about 2 pounds
1 avocado, pitted, peeled and thinly sliced
1 tablespoon olive oil
1/4 cup teriyaki sauce
2 1/2 cups cooked brown rice
1 Roma tomato diced
1 cup of black beans
3 green onions, chopped
1 tablespoon soy sauce
1 tablespoon rice wine vinegar
1 teaspoon sesame oil

Directions:

Preheat oven to 400 F.

Using a sharp paring knife, make a thin slit in the middle of each salmon filet, to form a pocket. Place 3 to 4 slices of avocado in each slit.

Heat a large oven proof sauté pan over medium high heat. Add olive oil and place salmon filets, skin side up and sauté 4 to 6 minutes or until golden brown. Carefully flip over and drizzle with teriyaki sauce. Place pan in the oven for 8 to 10 minutes or until salmon is cooked through.

Meanwhile, heat cooked rice in a sauce pan over medium heat. Add tomatoes, black beans, green onion, soy sauce, rice wine vinegar and sesame oil and heat through until warm.

Serve each salmon filet with ½ cup wild rice salad.