For Australian supermarket shoppers you might have noticed the new “health star rating” system being slapped onto cereals, dips and other packaged food. The health star rating system is voluntary and it takes into account four aspects associated with increasing the risk factors of chronic diseases – energy, saturated fat, sodium and total sugar content. Fruit, vegetable, nut and legume content, and in some instances, dietary fibre and protein content are also considered.
If you’ve discovered that your favourite cereal has less stars than you’d like, how about a new 5 star health rated muesli?
I’ve been making my own muesli for a few years now, this recipe gets changed around depending on what I feel like, for example sometimes macadamia nuts instead of almonds. I keep a 1/2 cup scoop in my cereal container and measure it out each day and top with a generous handful of berries and a big scoop of Greek yoghurt.
Because I am a huge data nerd, I put my recipe through the health star rating calculator and it receives 5 stars, plus it tastes great, is full of fibre and protein and will keep you full until lunchtime!
Preparation time: 10 minutes
500 g (17oz) rolled oats
30 g (1oz) flaked Coconut
100 g (3.5 oz) raw almonds
100 g (3.5oz) sunflower seeds
100 g (3.5oz) pepitas (pumpkin seeds)
60 g (2oz) dried blueberries or cherries (unsweetened)
50g (2oz) LSA mix (linseed/flaxseed, sunflower, almond) or flaxseed meal
sprinkle of cinnamon
1. Mix all the ingredients together and serve with 1/2 cup with Greek yogurt and your choice of milk and berries.
285 cals 15g fat, 31g carbs, 10g protein, 7g fibre
Article kindly provided by Rachel Eagelton. Rachel is a university qualified nutritionist based in Balmain, NSW. She offers a practical, fact-based approach to nutrition that is flexible, achievable and sustainable. Find out more about Rachel here: racheleagleton.com.au or follow her on Facebook at www.facebook.com/nourshd