keto muesli - niamh burke nutrition€¦ · keto muesli this is a super quick breakfast to make on...

Keto Muesli This is a super quick breakfast to make on the go so no need to bulk prepare…. There are a lot of ingredients but once you buy them all they will last for ages! The most difficult ingredient to source is the FOS powder so you may need to pick that up online, everything else can be gotten in Dunne’s or Aldi. A note on FOS: FOS is a fibre supplement that tastes sweet. Fibre feeds your good bacteria and in the beginning when you start taking FOS you might notice an increase in wind, that’s just normal bacterial fermentation – your body will quickly adapt and the symptoms will subside with regular use. I recommend starting with a lower dose – 1/2 teaspoon and slowly increase to 1full teaspoon over time. Ingredients • 2 tablespoons of frozen berries or pomegranate seeds. • 1 tbsp ground Flax Seeds • 1 tbsp of mixed sunflower and pumpkin seeds • 1 tbsp of chopped brazil, pecans or macadamia nuts • 1 tsp desiccated coconut flakes • 1/2-1 tsp of FOS powder • 1/2 tsp of vanilla extract • 3 heaped tbsp of Greek yoghurt Directions 1. Layer the fruit first to give it a chance to start defrosting. 2. I recommend layering the yoghurt next. The yoghurt will help the berries to defrost. I mix the yoghurt with the FOS powder and vanilla extract to give it a bit of sweetness. 3. Next I chop up the nuts and add them to the top of my jar with coconut flakes, ground flax and mixed seeds. 4. This breakfast has slow release energy to help reduce cravings and balance energy through out the morning J

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Page 1: Keto Muesli - Niamh Burke Nutrition€¦ · Keto Muesli This is a super quick breakfast to make on the go so no need to bulk prepare…. There are a lot of ingredients but once you

• 2tablespoonsoffrozenberriesorpomegranateseeds.• 1tbspgroundFlaxSeeds• 1tbspofmixedsunflowerandpumpkinseeds• 1tbspofchoppedbrazil,pecansormacadamianuts• 1tspdesiccatedcoconutflakes• 1/2-1tspofFOSpowder• 1/2tspofvanillaextract• 3heapedtbspofGreekyoghurt

Directions

1. Layerthefruitfirsttogiveitachancetostartdefrosting.2. Irecommendlayeringtheyoghurtnext.Theyoghurtwillhelptheberries

todefrost.ImixtheyoghurtwiththeFOSpowderandvanillaextracttogiveitabitofsweetness.

3. NextIchopupthenutsandaddthemtothetopofmyjarwithcoconutflakes,groundflaxandmixedseeds.

4. ThisbreakfasthasslowreleaseenergytohelpreducecravingsandbalanceenergythroughoutthemorningJ

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