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 sugars 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. Serve with your favourite milk.
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!
- 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
- 60 g (2oz) dried blueberries or cherries (unsweetened)
- 50g (2oz) LSA mix (linseed/flaxseed, sunflower, almond) or flaxseed meal
- sprinkle of cinnamon
- Mix all the ingredients together and serve 1/2 cup with greek yogurt, your choice of milk and berries
285 cals 15g fat, 31g carbs, 10g protein, 7g fibre
If you need help sticking to your healthy eating goals I can help you. I'm a university qualified nutritionist based in Balmain, Sydney and the busy working mum of two teenagers, so I'm practical and realistic with my advice. Find out more about me here.