Du würdest dein Müsli gerne selber machen und suchst noch nach Inspiration? Hier findest du die 10 besten Zutaten für ein gesundes Frühstück.
Für mich ist das Frühstück die wichtigste Mahlzeit des Tages. Ohne mein selbst gemachtes Müsli gehe ich nicht aus dem Haus, egal, wie früh ich dafür aufstehen muss. Ich weiß, es gibt Menschen, die morgens nichts runterkriegen – doch ich gehöre auf jeden Fall nicht dazu. Doch ob du nun ein Frühstücks-Fan oder ein Frühstücks-Muffel bist, es lohnt sich, dich einmal mit der Frage zu beschäftigen: Was frühstücke ich eigentlich?
Warum ist ein gesundes Frühstück so wichtig?
Obwohl es bestimmt zahlreiche Studien zum Thema Frühstück gibt, möchte ich hier einfach von meinen persönlichen Erfahrungen berichten. Je nachdem, ob ich morgens ein vollwertiges Müsli esse oder nur ein fluffiges Weizenbrötchen, beeinflusst das meinen gesamten Tagesverlauf. Nach einem Brötchen bekomme ich zum einen nämlich viel schneller wieder Hunger. Zum anderen habe ich den Tag über viel mehr Lust auf Süßes. Esse ich aber mein selbst gemachtes Müsli, bin ich die nächsten vier bis fünf Stunden angenehm satt und der Heißhunger bleibt aus. Ich bin außerdem viel energiegeladener und konzentrierter als nach einem schnell verdaulichen Frühstück. Mittlerweile gibt es deswegen sogar am Wochenende meistens Müsli, denn ich fühle mich danach einfach besser.
Das Problem mit Fertigmüslis
Die Auswahl an Fertigmüslis in den Supermärkten ist riesig – da kann die Entscheidung schon einmal schwerfallen. Auf vielen Verpackungen wird mit Slogans wie „ohne Zuckerzusatz“, „weniger süß“ oder „Fitness-Müsli“ geworben. Doch ein genauerer Blick auf die Zutatenliste lohnt sich. Denn obwohl viele vermeintlich gesunde Müslis zwar durchaus mit vollwertigen Zutaten wie Haferflocken, Nüssen und Kernen punkten können, enthalten sie meistens zu viel Zucker. Das Früchtemüsli von Dr. Oetker mit 40 % Fruchtanteil zum Beispiel enthält stolze 27 g Zucker pro 100 g. Das klassische Schokomüsli dagegen kommt sogar „nur“ mit 24 g Zucker aus. Außerdem enthalten Fertigmüslis oft unnötige Zusatzstoffe, die nicht jeder gut verträgt. Ich habe z. B. aufgrund meiner Fructose- und Lactoseintoleranz immer große Probleme damit.
Die Lösung: Müsli selber machen
Aus Unzufriedenheit mit dem Angebot im Supermarkt habe ich vor einigen Jahren damit angefangen, mein Müsli selber zu machen. Am Anfang bestand es nur aus Haferflocken und Banane, doch mit der Zeit sind immer mehr Getreidesorten, Nüsse und Samen dazugekommen. Mittlerweile besitze ich sogar eine Kornquetsche, mit der ich meine Haferflocken selber quetschen kann. Meistens mische ich mein Müsli jeden Morgen neu zusammen, weil es mir einfach Spaß macht, mein Frühstück so sorgsam zusammenszustellen. Ein weiterer Vorteil davon: Ich kann die Zutaten nach Lust und Laune variieren, sodass es nie langweilig wird. Mal nehme ich Cashews statt Mandeln, mal Blaubeeren statt Himbeeren.
Konnte ich dich dazu inspirieren, dein Müsli auch einmal selber zu machen? Dann verrate ich dir nun die 10 besten Müslizutaten inklusive ihrer gesundheitlichen Vorteile. Damit kannst du ganz frei entscheiden, wie dein persönliches Power-Müsli aussehen soll.
Hinweis: Die folgenden Empfehlungen enthalten Amazon Partnerlinks (mit einem * gekennzeichnet), über die du das jeweilige Produkt kaufen kannst. Ich erhalte dadurch eine kleine Provision, der Preis für dich bleibt dabei gleich. Ich empfehle dir natürlich nur Produkte, von denen ich auch selbst überzeugt bin. Zur Datenschutzerklärung.
Die Top 10 Zutaten für selbstgemachtes Müsli
1. Haferflocken
Haferflocken sind die wichtigste Basis eines gesunden Müslis, denn sie sind überall erhältlich, schmecken so gut wie jedem und enthalten viele wichtige Nährstoffe.
Haferflocken bestehen immer aus dem vollen Korn, wodurch die Nährstoffe aus dem Hafer erhalten bleiben. Sie sind reich an komplexen Kohlenhydraten und Ballaststoffen, die lange satt machen und den Blutzuckerspiegel langsamer ansteigen lassen.
Haferflocken enthalten sogar relativ viel Eisen: 5,5 mg pro 100 g (Frauen benötigen ca. 15 mg pro Tag). Damit das pflanzliche Eisen besser vom Körper aufgenommen werden, solltest du keine Milch ins Müsli machen – ich empfehle stattdessen einen Pflanzendrink.
Und nun kommt mein absoluter Geheimtipp, der dein selbst gemachtes Müsli um einiges aufwerten wird: Quetsche deine eigenen Haferflocken. Wie das geht? Nun, dafür brauchst du erst einmal eine Kornquetsche* und außerdem Nackthafer* (das sind Haferkörner, von denen die Spelze entfernt wurden). Auch wenn eine Kornquetsche nicht gerade günstig ist, die Investition lohnt sich. Denn frisch gequetschte Haferflocken schmecken unglaublich aromatisch und enthalten mehr gesunde Inhaltsstoffe, da sie im Gegensatz zu gekauften Flocken nicht gedämpft werden.
2. Gepuffter Quinoa oder Amaranth
Quinoa* und Amaranth* sind sogenannte Pseudogetreide. Das heißt, sie ähneln zwar echtem Getreide, gehören aber zu einer anderen Pflanzenfamilie. Da Quinoa und Amaranth hauptsächlich in Südamerika angebaut werden und relativ teuer sind, verwende ich sie lediglich in gepuffter Form als besonderes Topping.
Beide Pseudogetreide sind reich an ungesättigten Fettsäuren und pflanzlichem Eiweiß. Amaranth belegt mit 18 % Eiweiß sogar den ersten Platz unter den (Pseudo-) Getreidesorten. Quinoa punktet trotzdem noch mit immerhin 14 % Eiweiß. Während Amaranth mehr Vitamin B6 enthält, hat Quinoa mehr B1 und B2 zu bieten. Beide übertrumpfen Haferflocken mit ihrem Eisengehalt: Amaranth enthält 9 mg und Quinoa 8 mg pro 100 g.
Welches der kleinen Körner du lieber magst, ist also Geschmackssache. Ich persönlich mag Quinoa lieber, weil er etwas milder schmeckt.
3. Sojaflocken
Sojaflocken* bestehen aus getrockneten und anschließend gequetschten Sojabohnen. Sie sind wahre Proteinbomben und enthalten alle essenziellen Aminosäuren (das sind 9 Aminosäuren, die der Körper nicht selber produzieren kann). Außerdem sind Sojaflocken reich an ungesättigten Fettsäuren, Calcium, Folsäure und Selen.
Leider steht Soja häufig in der Kritik, weil der Anbau den Regenwald schädigt und häufig Gentechnik zum Einsatz kommt. Achte deswegen darauf, Sojaprodukte aus Europa und mit Bio-Siegel zu kaufen.
Außerdem wird immer wieder diskutiert, welchen Einfluss Soja auf unseren Hormonhaushalt hat. Sojabohnen enthalten nämlich Isoflavone. Das sind sekundäre Pflanzenstoffe, die dem menschlichen Östrogen ähneln (sogenannte Phytoöstrogene). Ich denke, dass ein normaler Sojakonsum unbedenklich ist, doch das musst du natürlich für dich entscheiden.
4. Hirseflocken
Hirseflocken* bestehen aus gedämpften und gewalzten Hirsekörnern. Als Pseudogetreide ist Hirse ideal für Menschen mit Glutenunverträglichkeit. Mit 7 mg Eisen pro 100 g kann das gelbe Korn fast mit Quinoa und Amaranth mithalten. Außerdem enthält es viel Magnesium und Calcium sowie die Vitamine A, E und B.
Du solltest Hirseflocken nach dem Öffnen am besten im Kühlschrank lagern und schnell verbrauchen, da sie sonst ranzig werden
5. Hanfsamen
Hanfsamen* gelten nicht umsonst als Superfood. Sie enthalten sie zwischen 20 und 25 % pflanzliches Eiweiß sowie alle essenziellen Aminosäuren. Außerdem sind sie reich an Omega-3-Fettsäuren.
Hanfsamen sind eigentlich die Nüsse der Hanfpflanze, erinnern aufgrund ihrer Größe aber eher an Samen. Für den Verzehr freigegebene Hanfprodukte enthalten kein THC und haben daher keine berauschende Wirkung. Hanfsamen sind also völlig unbedenklich und legal 😉.
Es gibt Hanfsamen sowohl geschält als auch ungeschält zu kaufen. Mit Schale schmecken die Körner etwas intensiver, enthalten aber auch mehr Nährstoffe.
6. Nüsse
Nüsse* sind meiner Meinung nach unverzichtbar, wenn du dein Müsli selber machen willst. Ich entscheide meistens spontan, auf welche Sorte ich gerade Lust habe. Zur Auswahl stehen bei mir immer Mandeln, Cashews und Walnüsse.
Sie alle punkten mit unterschiedlichen Vitaminen und Mineralstoffen, die du hier nachlesen kannst. Doch sie haben auch eines gemeinsam: Alle Nüsse sind reich an ungesättigten Fettsäuren und wirken sich damit positiv auf den Cholesterinspiegel aus.
Ich liebe Nüsse in meinem Müsli, weil sie schön knackig sind und noch einmal extra lange satt machen.
7. Rohe Kakaobohnen
„Schokolade ist gesund“, liest man immer wieder und freut sich, dass man jetzt ohne schlechtes Gewissen naschen kann. Doch noch gesünder und vor allem zuckerfrei sind rohe Kakaobohnen*.
Bei der Herstellung von Schokolade wird die Kakaobohne geröstet, wodurch viele gesunde Inhaltsstoffe zerstört werden. Rohe Kakaobohnen jedoch sind unverarbeitet. Deshalb musst du sie vor dem Verzehr auch erst in Wasser einweichen und schälen. Danach kannst du sie ganz einfach zerstoßen und schon hast du Kakaonibs. Oder du kaufst einfach fertige Kakaonibs 😉.
Roher Kakao ist reich an Antioxidantien, die entzündungshemmend und zellschützend wirken. Er enthält sogar mehr dieser sogenannten Flavonoide als grüner Tee oder Blaubeeren. Auch in Kakao steckt übrigens viel Eisen (7 mg pro 100 g). Und zugegeben, Kakao schmeckt einfach super!
8. Beeren
Obst darf im selbstgemachten Müsli natürlich nicht fehlen, denn es verleiht der Mischung eine natürliche Süße und Frische. Von getrocknetem Obst bin ich allerdings kein großer Fan, denn es enthält sehr viel Zucker. Für jemanden mit Fructoseunverträglichkeit sind Beeren die beste Lösung, denn sie enthalten zum Glück wenig Fruchtzucker.
Daher habe ich immer gefrorene Himbeeren und Blaubeeren im Tiefkühlfach. Zur Saison verwende ich natürlich frische Beeren. Je dunkler die Beere, desto mehr antioxidative sekundäre Pflanzenstoffe enthält sie. Beeren sind außerdem kalorienarm und stecken voller Vitamine.
9. Leinöl
Leinöl* ist die beste Quelle für Alpha-Linolensäure (ALA), eine essenzielle Omega-3-Fettsäure, die der Körper nicht selber herstellen kann. Es reichen bereits 1-2 Esslöffel Leinöl am Tag, um den Tagesbedarf an ALA zu decken. Und diese Menge kann man super im Müsli unterjubeln.
Omega-3-Fettsäuren sind deswegen so wichtig, weil sie sich positiv auf den Cholesterinspiegel auswirken, die Gefäße schützen und das Nervensystem stärken. Außerdem schaffen sie einen Ausgleich zu den Omega-6-Fettsäuren, die in unserer heutigen Ernährung weit verbreitet sind. Nimmst du zu viel Omega-6 und zu wenig Omega-3 zu dir, kann das Ungleichgewicht Entzündungsprozesse im Körper fördern. Deswegen nehme ich täglich Leinöl zu mir!
10. Leinsamen
Und weil Leinöl alleine nicht reicht, gibt’s noch eine Portion Leinsamen* dazu. Genau wie das Öl sind die Samen reich an Alpha-Linolensäure. Obwohl es Leinsamen auch geschrotet gibt, sind die gesunden Fette im ganzen Korn besser geschützt. Deswegen kaufe ich immer ganze Leinsamen und schrote sie selber in der bereits erwähnten Kornquetsche*.
Leinsamen sind außerdem vollgepackt mit Ballaststoffen, die im Darm aufquellen und lange satt machen. Deswegen solltest du auch immer viel Wasser dazu trinken und nicht mehr als 2 EL pro Tag davon essen.
Das fertige Müsli
Das war also der rote Teppich der Müslizutaten. Hast du eine neue Lieblingszutat für dich entdeckt? Oder würdest du eine andere Zutat mit in die Liga aufnehmen? Ich freue mich, von deinen Müsli-Erfahrungen zu hören 😊.
Suchst du nach weiteren Frühstücksinspirationen? Dann findest du hier mein Rezept für gesunde Pancakes und ein Matcha-Porridge!
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