Muesli paradise March 18 2016, 0 Comments

You come in from work and want a bite to eat before you go out for your evening run. Growing evidence says that eating high-sugar content candy bars is bad for you, with the sudden increase in blood sugar boosting insulin production to a point where the 'hangover' leaves you shaky and bad tempered. Long-term, this is one of the paths to insulin intolerance and type 2 diabetes. High-energy fruit such as bananas are always good, but my personal favourite is home-made muesli. With no added sugar, a small bowl of this is good for many kilometres of steady energy release. I make this in bulk, so if you want a smaller amount simply pro-rata the quantities down.


  • 1Kg of any one of or combination of wheat, barley and rye flakes
  • An equal volume of a mixture of your favourite nuts and dried fruits, chopped lightly where necessary. For instance brazil nuts, hazel nuts, almonds, cashews, sultanas, raisins, apples, plums, mangoes - really, whatever you find on the shelves in the shops that takes your fancy, but not with added sugar.
  • 250g of dates
  • 2 fine-chopped vanilla sticks
  • 250ml olive oil
  • 250 ml water

What to do

  • Mix the nuts, dried fruit and flakes in a large roasting tin
  • Blend together the dates, vanilla, olive oil and water, and add to the contents of the roasting tin, mixing thoroughly until damp evenly throughout.
  • Bake in a low oven (140°C, 275°F, Gas mark 1) stirring every 20 minutes until dry. Turn the oven off and leave the muesli in it to dry out thoroughly overnight.
  • When ready, add milk or joghurt and eat.

This is tasty, filling and pretty chewy. Eat it half an hour or so before you run. It also makes an excellent top-up between meals during the day  if needed.

Bon appetit and good running!