Gluten-free Gut-loving Muesli

What's great about it?

This easy gluten-free muesli is so simple to make & amazing for your gut health. It will keep you full until lunch and give you energy for the day! The yogurt together with the protein powder and resistant starch from the fruit helps to increase insulin sensitivity at dinner time so you don’t have a big blood sugar spike at night! Also apple skins in the morning help to increase good gut bacteria which reduces inflammation and heals and seals the gut lining.

INGREDIENTS

✤ 1/2 cup organic Greek yoghurt

✤ 1 serve protein powder

✤ 1 Tbsp chia seeds

✤ 1 Tsp polyphenol powder*

✤ 2 Tbsp quinoa puffs

✤ 1 Tbsp pumpkin seeds

✤ 1 Tbsp sunflower seeds

✤ 1 Tbsp walnuts

✤ 1/4 cup blueberries*

✤ Skin of 1 apple

METHOD

  1. Mix 1 serve of protein powder, polyphenol powder & chia seeds in with the yoghurt
  2. Top with the rest of the ingredients and enjoy

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References

  • 1. Cardona F, Andrés-Lacueva C, Tulipani S, Tinahones F, Queipo-Ortuño M. Benefits of polyphenols on gut microbiota and implications in human health. The Journal of Nutritional Biochemistry. 2013;24(8):1415-1422.
  • 2. Fraga C, Galleano M, Verstraeten S, Oteiza P. Basic biochemical mechanisms behind the health benefits of polyphenols. Molecular Aspects of Medicine. 2010;31(6):435-445.