Keto Low Carb Muesli with Double Strained Yoghurt: perfect for breakfast or any time of the day.
Been on keto for a while? Struggling with breakfast options? Sick of the sight of eggs and bacon in the morning? Desperate for a bit of variety? If the answer is yes, you’ve landed in the right place…
…this Keto Low Carb Muesli with Double Strained Yoghurt is delicious, satisfying, easy and super healthy.
Is breakfast the most important meal of the day?
For many people it is. Indeed it’s what we are told every day by health professionals, the media and food manufacturers. Oh yeah. Food manufacturers. You can trust them, can’t you? After all they don’t have a vested interest in selling you their delicious cereals and biscuits. Most doctors don’t know an iota about nutrition and what little they know is mostly rubbish they learnt from medical textbooks sponsored by drug companies. The media is – well – the media: powerful, convincing, insidious and driven by whoever pays them. So are they telling the truth or is it just nonsense?
Well, I guess breakfast is important if you’re eating a Western Standard Diet. When your body is used to carbs and sugary stuff, it functions on glucose. So, if you skip breakfast, you’ll become sluggish in no time and soon crave a sugary ‘fix’ for energy. However, if you eat the healthy ketogenic way, your body doesn’t need glucose to perform its functions. With plenty of good fats, some protein and minimal carbs, your energy levels soar and fixed meals become a thing of the past. And that applies to breakfast too.
Eat when you’re hungry. Not when you’re told you should eat.
I’ve never been a breakfast person. Not even in my pre-keto days. I could never wake up and eat straight away like my munch monster husband. It would take me until at least mid-morning to feel like I needed some food. I remember being scolded all the time by family, friends and work colleagues for not having breakfast. I felt like a naughty school girl being admonished! None the less, I simply couldn’t stomach food in the morning, especially early in the morning. A coffee was more than enough for me to start the day.
Since keto, nothing has changed in my breakfast routine. Except my old espresso macchiato has become a Rocket Coffee. But that’s it. Clearly not what most people would class as ‘breakfast’. Should I be concerned about my lack of food first thing in the morning? Nope. I eat when I’m hungry. End of story. On some days I eat mid-morning. Sometimes I don’t eat until mid-afternoon. At other times I go without food until dinner time. I listen to my body and my stomach. And I believe my body is such an amazing masterpiece of engineering that it knows best.
In conclusion, if you’re one of those people who feel hungry as soon as they wake up, then go for it. However, if you’re not hungry for breakfast, don’t force yourself.
Healthy Stats of the Keto Low Carb Muesli with Double Strained Yoghurt.
Where do I start? Every ingredient is super healthy. Almonds, Walnuts and Macadamia nuts have an impressive nutrient profile which includes antioxidants in buckets, plus plenty of minerals, healthy fats, protein and fiber. Chia seeds are high in fiber and anti-inflammatory omega-3 fatty acids. Flaxseeds (a.k.a. linseeds) provide a boost of omega-3s, vitamins and minerals. Goji berries are little power houses full of antioxidants, vitamins, calcium and fiber. If you can, buy organic, even if it costs a bit more. I get most of my supplies online because I prefer to eat good quality, unadulterated foods and buying in bulk saves money.
Full-fat Greek-style yoghurt is high in protein and low in carbs. But, some companies use fillers, thickeners and protein concentrates, so check the packaging and avoid those. A good quality yoghurt will only ever contain milk and live cultures.
Double straining reduces carbs even further. I strain Greek-style yoghurt for several hours until I have removed about 18% (185g) of the acid whey. My 1kg pot of yoghurt that starts out at 3.2g carbs (per 100g) ends up at 2.77g carbs (per 100g). The resulting yoghurt is dense, creamy, very filling and utterly delicious.
To sum up, with all its impressive stats, my Keto Low Carb Muesli with Double Strained Yoghurt is a great alternative to a cooked breakfast.
How to make my Keto Low Carb Muesli with Double Strained Yoghurt.
This is my favourite part, because it is so simple to do and takes minutes. Get a 1kg tub of full fat Greek-style yoghurt (Lidl is the best, in my opinion). I know Greek-style yoghurt is already strained, but the aim here is to reduce the carbs further. Strain it for about 3-4 hours until you’re left with 800g of what is now double-strained yoghurt. (For easy instructions on how to strain yoghurt, click here) Add some sweetener and your luscious, ultra low carb yoghurt is good to go. Keep it sealed in its original tub and it will easily last 5-6 days.
For the muesli, put roasted almonds and walnuts in a zip-lock food bag, add macadamia nuts, and crush them using a meat hammer. Stir in chia seeds, flaxseed meal and goji berries. Your muesli is done.
Finally, if you want to add a bit of zing, you can use a little strawberry powder. I make a full jar once in a blue moon and it keeps for ages. Sounds fancy but it’s actually very easy! Just dehydrate sliced strawberries until crisp, then blitz them in a coffee grinder until granular or powdery. Finally, stir in 1/2 tsp of arrowroot powder and store in an airtight jar.
Since I love this Keto Low Carb Muesli with Double Strained Yoghurt so much, I usually prepare 5 portions in advance. I store them in little baby food boxes, ready for use.
So there you have it. An easy, healthy and delicious alternative to breakfast, lunch, snack, or dessert. It can be whatever you want it to be.
- Yield: 1
- Serving size: 1
- Calories: 405
- Fat: 76g
- Net Carbs: 7g
- Protein: 12g
- 100g unsweetened, full fat Greek-style yoghurt (I buy 1kg tubs from Lidl - lowest carbs and no additives!)
- ½ tsp pure stevia powder or sweetener of your choice (U.S. option HERE)
- 10g whole almonds (U.S. option HERE)
- 10g walnuts (U.S. option HERE)
- 10g macadamia nuts (U.S. option HERE)
- 5g goji berries (U.S. option HERE)
- 1 tsp (4g) dark chia seeds (U.S. option HERE)
- 1 tsp (2g) ground flaxseeds (U.S. option HERE)
- a sprinkle of strawberry powder (optional)
- strain Greek-style yoghurt for 3-4 hours until you're left with 815g of residual yoghurt (click here for instructions).
- add stevia and stir well.
- store in original tub, lid on and tightly sealed.
- roast almonds and walnuts for 5 mins at 220C static, then let them cool down.
- place cooled almonds and walnuts together with macadamia nuts in a food zip-lock bag.
- seal the bag and then crush the nuts with a meat hammer or similar, until they become large crumbs - not powder.
- transfer crushed nuts to a bowl, add goji berries, chia seeds and flaxseeds, stir well and store in small sealed tupperware if not using immediately.
- wash and dry a large punnet of strawberries.
- slice them quite thinly and place them (without overlaps) in a dehydrator or oven at 90C for 10-15 hours until crispy.
- place in coffe grinder and blitz until powdery/granular.
- transfer to a bowl, add ½ tsp of arrowroot powder, stir well, then store in a sealed jam jar or similar in a dark, cool cupboard.
- mix 100g double-strained yoghurt with muesli and serve, sprinkled with some strawberry powder (optional).
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