Breakfast Bowl - The Fermented Foody

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Breakfast Bowl

I had a ‘moment’ a week or two ago.  As you do. 😉

Mr Him has been eating a hideously sugary ‘health’ muesli (marked up in a recent survey as one of the highest in sugar on the shelves, despite it’s healthy claim!) for many years.

I’ve been keen to get him away from it, but after a gentle nudge a few months ago to a quick rebuff, I left alone.  Always best.  With men. 🙂

However.  He’s shown a reasonable interest in fermented foods that are far more unusual than a home-made muesli, so I decided it was time to sneak another little ask.

I’m happy to report that he already loves both cow’s dairy and coconut kefir milk and the moment he decided they were both go’ers, I was instructed to go into ‘full-time production.’  (My love of getting him into better food choices doesn’t make life easier!)

Interestingly, he doesn’t like coconut in general, definitely doesn’t like coconut milk, and yet when I made the coconut milk myself from flakes and water, soured it with kefir starter and presented it to him, it was love at first sip and now his firm favourite.

It’s quite different from normal coconut milk and is utterly (I mean, truly – can you tell that I’m totally in love with it too?!) fabulous on cereal and a host of other sweet treats.  I’ve even poured it over a non wheat coconut/lemon muffin, added dry pan roasted seeds and … well, it’s almost too heavenly to describe to be honest.

I will write about kefir milk soon, because it’s the reason I fell in love with fermented foods.  I firmly believe that it’s the reason my unwitting ability to catch every cold, flu, virus, infection going suddenly turned on it’s head to the point where not even a sniff seems to take hold any longer.  I know it’s not good to predict, but I feel pretty superhuman on that front now, to be fair, and this winter – for the first time ever – will be embracing the cold weather and germs with a ‘catch me if you dare’ approach!

Anyway.  Back to muesli.


You’re going to need something yummy-licious over which to pour your gorgeous kefir milk.

So, after tinkering with this recipe, eating the entire first batch myself (hehe – he really didn’t get a look in!) I’ve refined it to this version and hope you like it!

Gather Your Goodies

The Muesli

4 Cups of Buckwheat Flakes

1 Cup Flaked Almonds

3/4 Cup Cashews

1 Cup Pumpkin Seeds

1 Cup Sunflower Seeds

1/2 Cup Ground Hazelnuts (buy these whole and pop them in a handheld grinder)

1/4 Ground Flaxseed (best to buy the whole seeds – this will be either flax, golden or brown linseed – they’re all the same thing and grind them yourself as ground can go off pretty fast, so it’s better to buy the seeds and grind as you use)

The Coating

7 Tablespoons Coconut Oil

5 Tablespoons Malt Rice Syrup (with the dark or light – little note: the dark one tastes much more malty – the light a little more like honey, though not as sweet)

3 Teaspoons Cinammon


I’ve kept this muesli low sugar and dried fruit is heavy on sugar. Remember that every raisin is simply a dried grape that has had the moisture removed, but the sugar contained.  So a handful of raisins is like eating a fairly large portion of grapes.

Sugar (fructose) in fruit (and more particularly the volume in dried fruit) spikes your blood sugar and is one of the worst things you can choose first thing in the morning because that sets your body up to rise and fall regarding sugar levels all day, leaving you hungry when you needn’t.  Better to choose slow releasing carbohydrates that will fill you longer and level out your energy.

If you feel you’re unable to manage without fruit (every step in the right direction is a good step, so don’t beat yourself up if you still need it!) a spoonful of fermented berries (the lower sugar type of fruit) would be best.  Much of the sugar is been eaten up during the fermentation process and you’ll be left with a lovely, tart fruit, packed full of probiotics.  A colourful and delicious topping to your cereal. 🙂

It’s Action Time!

Pop all your dry ingredients into a large mixing bowl. The ground hazelnut adds a lovely, extra nutty rich flavour to this cereal.


Melt the ‘coating’ ingredients in a pan together.  This will take just a few seconds.


(Coconut oil becomes liquid at around 76 degrees Farenheit, so today I was able to pour mine into the pan.  Expect to find it solid most of the year.)


Pour the wet ingredients into the mixing bowl and mix everything together slowly and thoroughly, so it’s all coated nicely.


Pop into the oven at 180 Farenheit, that’s 350 Centigrade or 160 Circotherm.


Cook for 30 – 40 minutes, stirring every 10 minutes. Don’t forget to stir! I set the timer for 10 minutes at a time and just make a note on a piece of paper next to the oven, so I don’t forget how many times I’ve set the timer. 😉

Ta Da! Breakfast, ready to roll.



Ooh, Really?!

I made two batches of this today i.e. 2 of these containers.  I’m not very good at cooking small batches of anything, but it’s soooo much easier, while you have everything out of the cupboards, to double up.  I had a second, huge pan and the 3 pans all fitted into the oven perfectly.

I haven’t tested it yet, but I think one batch will serve around 9 portions.  Depending on how greedy you are of course.  Hehe.  Let me know how many bowls you take from your batch (just so I can point a finger that you’re greedier than me! 😉

Catch you soon …

KISSES - CBemail-signature1

About the Author Sarah Jackson

I love to experiment with food, write poetry, read, walk in nature, take iphone photographs, sing, cycle, watch good movies, documentaries, dramas and comedy.

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Leave a Comment:

plasterers bristol says

Wow these look awesome. Thanks for sharing this recipe, love muesli.


    Sarah Jackson says

    Thanks Simon. My pleasure!

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