Low Carb Muesli Recipe

Low Carb Muesli Recipe.

Andre Willers

10 May 2014

Synopsis :

A recipe for low carb muesli . Paleo compatible .

 

Discussion :

1.The recipe follows principles as set out in the directions for

“Nutty Crackers” (page 230 )in Prof Tim Noakes’ book “The Real Meal Revolution)

 

2.The recipe :

Prices are approximate .

The ingredients can be obtained at health shops .

The only vital ingredients are psyllium husks and water , which is the binding agents .

You can play around with all the others .

 Note that 1 Ounce  ~ 30 g ~ 2Tbsp .

  Approximate cost about R10 ($1) per 100 g dry muesli/cookie .(Depends on ingredients)

 

3.Low Carb Paleo Muesli . 

Ingredients : 

Sunflower seeds  200g                Carbs 14      Cal 620

Flax seeds  60g                           Carbs 0.01   Cal 320

Sesame seeds  100g                    Carbs 7        Cal 340

Psyllium husks  30g (2 Tbsp)    Carbs 0        Cal 0

Pumpkin seeds  100g                 Carbs 14      Cal 120

Salt  5g (1 tsp)

Water 500 ml

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Thus gives a total of 490 g        Carbs  35     Cal 1400

Per 100 g                                    Carbs 7.1    Cal 285

Per portion 2 Tbsp (30 g )          Carbs 2.1    Cal 85

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Recipe :

1.Mix everything in a bowl .

2.Stand for at least 10 minutes . This is to give the psyllium husks a chance to absorb the water .

This forms a stiff paste (“dough”)

3.Wrap aluminium foil over the oven grill and spray with baking spray to prevent sticking .

4. Spread dough over foil in a thin layer (1/2 to 1 mm) with no holes .

5. Bake in a pre-heated oven for 1 hour at 160 C (320 F) .

6. Crisp it by baking further at 80 to 110 C for 1 to 2 hours , or until it is crisp enough for you .

7. Cool break or cut into sizes desired . Store in airtight container.

8. Shelf life is about 3 weeks .

9.If you want to keep it longer than 3 weeks , freeze it .

10. If it gets soggy , refresh it by baking at 100 C for an hour .

11. Add raisins , dried fruit etc to taste .

12. The core is the psyllium husks and water . You can play around with the other ingredients .

Adding bakeable sweeteners like acesulfame-k , xylitol , stevia , etc .to give cookies .

 

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Bon Appetit !

Andre .