Thursday, May 29, 2014

Maple Toasted Cranberry Muesli

Maple Toasted Cranberry Muesli {Low-FODMAP, Gluten-Free, Vegan}  /  Delicious as it Looks

Summer has finally decided to present itself here in Minnesota, which means that hot oatmeal no longer sounds very appealing in the morning. I'd much prefer something cool and refreshing. That's why I'm glad I discovered muesli. I used to think that muesli was just a non-clumpy form of granola, but then I did some research on it and found out that it's meant to be soaked in milk overnight! Muesli doesn't have to be toasted, in fact it's usually raw, but I find that it really adds a wonderful flavor to the oats and seeds.

Maple Toasted Cranberry Muesli {Low-FODMAP, Gluten-Free, Vegan}  /  Delicious as it Looks

The oats and seeds soak up all of the milk and what you wake up to in the morning is a cool and chewy treat. I love oats and I'm so glad that I can eat them once again. I went through a phase, before I discovered my intolerance to eggs and dairy, where I thought I couldn't tolerate oats. Now that I'm eating them again, I really relish the homey chewiness and flavor of the good old fashioned oat. This muesli recipe showcases the humble oat.

Maple Toasted Cranberry Muesli {Low-FODMAP, Gluten-Free, Vegan}  /  Delicious as it Looks

Being sweetened with a touch of pure maple syrup, this breakfast is low-FODMAP. I added a minimal amount of sweetened dried cranberries, which I don't seem to have any issues with when consumed in limited amounts. I like Ocean Spray Craisins. According to Monash University, a small serving (1 tablespoon or less) should be tolerable, but use your discretion. I have listed 1/2 cup of craisins in my recipe, but you can certainly use less or eliminate them completely. You could always stir in some fresh berries right before eating if that would work for you better. There's always alternatives. Just ask me if you need ideas - I'm full of them!

Maple Toasted Cranberry Muesli {Low-FODMAP, Gluten-Free, Vegan}  /  Delicious as it Looks

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Maple Toasted Cranberry Muesli
Low-FODMAP, Gluten-Free, Vegan, Egg-Free, Dairy-Free
(a low-FODMAP serving size is about 1/3 cup)


3 cups rolled oats (gluten-free if needed)
1/2 cup sliced almonds
1/2 cup raw pumpkin seeds
1/4 cup raw sunflower seeds
1/4 cup raw hemp seeds*
3 tablespoons pure maple syrup
2 tablespoons extra-light tasting olive oil
1/2 cup sweetened dried cranberries (optional, or as tolerated)
Your favorite lactose-free or non-dairy milk


  1. Preheat oven to 325 degrees F.
  2. Toss together the oats, almonds, pumpkin seeds, sunflower seeds and hemp seeds in a large bowl.
  3. In a small bowl, whisk together the maple syrup and olive oil. Stir evenly into the oat mixture.
  4. Spread mixture out on a large, ungreased, non-stick rimmed baking sheet. Bake 35 to 40 minutes, stirring several times, until muesli is golden brown. Let cool completely.
  5. Sprinkle with the sweetened dried cranberries and mix. Transfer to an air-tight container.
  6. To make two low-FODMAP servings of overnight muesli, combine 2/3 cup muesli with 1/2 cup milk in a bowl. Cover and refrigerate overnight. Lightly stir before enjoying the next morning.
  7. To make larger servings of overnight muesli, the amount of milk you will want to use is about 30% less than the amount of muesli. For example, use 3 cups muesli and 2 cups milk.
*Hemp seeds have not been tested for FODMAP content by Monash, so use only if tolerated.
**Serving size update 01/12/16.

1 comment:

  1. Same here! I love hot oatmeal for breakfast, but it's just way too hot to have it without dying in the attempt! This muesli looks like a delicious way to have my oats in summer ;) Thanks for the idea!