healthy muesli recipe with rose hips
If you are looking for a healthy muesli recipe you’ve landed on the right page. This homemade muesli is packed with protein, fiber and antioxidants that will help kickstart your day.
Besides oats, chia seeds, nuts and apples, it also contains two of my favorite foods: dark chocolate and rose hips. I love the taste of them, and then they are rich in health boosting substances, including flavonoids.
I’m especially crazy about Rose hips, in fact I’ve written a danish cookbook called Rose hips, filled with plant based rose hips recipes. The muesli recipe is from that book which will be available in English this Spring (I can’t wait to share it with you!). If you want to know more about the book, sign up for my newsletter on the right side of the page.
Health-wise this healthy muesli recipe gives you a good amount of nutrients, including protein (11 g), dietary fiber (9 g), antioxidants and calcium (144 g) (all per 100g).
Enjoy it with plant based milk like oat milk, or on yoghurt and you are guaranteed a great start on the day!
A few words about the health benefits of rose hips
There’re many benefits from eating rose hips. The red-orange fruits are some of nature’s most nutrient rich foods. To start with they own the record of being one of the world’s richest sources of vitamin C, a vital nutrient that plays an important role to our health and well being, including our immune system, brain and mood.
At the same time the fruits also have a unique high content of antioxidants, Vitamin A and E. So, eating rose hips gives us a good amount of healthy substances that our body needs to perform its best.
The fruits are also rich in specific flavonoids that have been linked to lower risk of several lifestyle diseases, including cardiovascular disease and some types of cancers.
Types of rose hips you can use in homemade muesli:
There are many types of rose hips and in theory you can use all types in muesli, as they are all edible. However the taste and consistency can vary a lot. In this homemade muesli I personally use rose hips from either the Dog rose or Wrinkled rose (also known as the Beach rose). They both taste great in muesli and then they are widespread in many countries (including here in Denmark).
You can find rose hips from Wrinkled rose from late July to November, depending on where you live in the world. In regards to the Dog rose, it’s fruits are often not ripe before the winter. In Denmark these red fruits can be found many months prior to winter, but they will often not turn soft (ripe) before the temperatur has fallen below zero. It might be different in your country, depending on where you live. If they are very soft when you pick them, you can freeze them down before you remove the seeds.
Rose hips from the Dog rose are a lot smaller than those from Wrinkled rose which makes the process of cleaning them a little longer. However, this recipe only requires a small handful of rose hips (40g). If you find that it takes a long time removing the seeds, you can add less of them to the muesli.
Healthy muesli recipe with rosehips and chocolate
- 2 apples or 40 g dried apple
- 40 g rose hips
- 60 g dark chocolate, 70%
- 200 g (1 cup) rolled or instant oats
- 40 g sunflower seeds
- 40 g chopped hazelnuts
- 40 g chia seeds
- Slice the apples in thin slices and bake them together with rosehips in the oven at 212 F (100 °C) until they are dry, approx. 40 minutes to two hours. Depending on the size of the rosehips and apples, some will dry faster than others so you’ll have to take them out of the oven at different times.
- Cut the dried rosehips and apples into pieces and add them to a big bowl.
- Chop the chocolate into smaller pieces and add it to the bowl together with the other ingredients. Mix it all well.
- Store the muesli in an airtight container at room temperature.
I hope you enjoyed this healthy muesli recipe. If you want more healthy plant based recipes like this + tips for cooking with rose hips, go find me on instagram @rosehiplife.
Stay healthy and be happy <3
– Ditte Christina
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