The first meal of the day can make all the difference!

15. June 2022.

Thanks to TV channel Prva Srpska Televizija for having me on the program for fun time chatting about health and nutrition and exchanging recipes!

The first meal of the day can make all the difference, especially when it is nutritious, natural and filling!!!

I never skip breakfast due to its numerous health benefits (decreased risk of obesity¹, high blood pressure, high cholesterol and diabetes², improved cognitive function, memory, concentration, alertness and mood³).

I start my day with a bowl of all-natural Greek yogurt with fresh fruits, flavored with garam masala spice and sprinkled with 1 tablespoon of my favorite home-made muesli/müsli rich in fiber, protein, vitamins, minerals and antioxidants. It gives me loads of energy and helps my body perform at its best.

Here is my one and only homemade muesli recipe:

200 gr hazelnuts (roughly chopped)

100 gr pistachios (roughly chopped)

200 gr almond pins (slivered almonds)

100 gr sliced almonds

100 gr sesame seeds

200 gr coconut strips

100 gr sunflower seeds

100 gr flex seeds

100 gr dried fruits (for ex. cranberry, apricot)

1 tbsp=90 kcal

Roast all ingredients (except dry fruits) in the oven (130 C) for 20-25 min (mixing them from time to time). Take them out of the oven. Add the dried fruits. Voila!!!

The muesli can be kept in an airtight container for several days.

Tips to build a healthy breakfast:

  • Always use a homemade muesli. Avoid prepared muesli (bought in supermarkets) as they are rich in additives, fats and added sugars.
  • If you roast nuts yourself, keep the temperature relatively low (not higher than 130-140 C). Roasting nuts at high temperatures may damage their healthy fat, reduce their nutrient content and lead to the formation of a harmful substance called acrylamide.

Dr. Katarina Melzer

 

References:

  1. Obes Res Clin Pract. 2020; 14 (1):1-8.
  2. Public Health Nutr. 2015; 18(16):3013-9.
  3. Nutritional Neuroscience, 25:6, 1250-1264.

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(Translation in Serbian)

Hvala Prvoj Srpskoj Televiziji na pozivu da učestvujem u emisiji! Evo šta smo pripremali!

Sladak jogurt sa voćem i muslijemSastojci za musli:200 gr lešnika100 gr pistaća200 gr badema u sitnom komadu100 gr badema u listu100 gr sesama200 gr kokosovih listića100 gr suncokretovog zrna100 gr lanenog semena100 gr suvih brusnica

Priprema:Lešnike i pistaće sa mašinom za seckanje ili ručno grubo usitniti na manje komade. Dodati ih mešavini ostalih sastojaka (izuzev suvih brusnica). Mešavinu ravnomerno rasporediti po plehu. Pleh ubaciti u zagrejenu rernu i peći 20-25 minuta na 130 stepeni. Izvaditi pleh iz rerne i ostaviti musli da se prohladi. Dodati brusnice ohlađenom musliju.  Savet: Posle 5 minuta pečenja dobro promešati da bi semenje podjednako porumenelo sa svih strana. Musli servirati sa grčkim jogurtom zaslađen sirupom od javora, i začinjeno garam masala začinom.