The benefits of cereal and milk for breakfast
The benefits of cereal and milk for breakfast, with a portion or two of fruit added, are widely accepted within the nutritional community.
In our article ‘what is a healthy breakfast‘ we saw that a healthy breakfast is composed of –
A 30g serving of wholegrains
A 150g portion of fruit
A 250ml serving of milk
So, it is all good to go on that granola!
Why are cereals important in our diet?
The question of the importance of cereals in our diet is a divisive one. Partly carbohydrate conundrum, with issues of gluten involved, and concern over phytic acid thrown in, the eating of grains is certainly a contentious topic. Largely, we agree on the fact that over-consumption of refined grains can lead to health problems. Yet there are many benefits associated with wholegrains.
Wholegrains are the seeds of grass type plants called cereals. Rice, wheat and sorghum are all grains. Buckwheat and quinoa are pseudo-cereals. Intact, with minimal processing, they contain a wide range of minerals, vitamins, fibre, fat, protein and carbohydrate.
A regular diet of wholegrains may help to lower the risk of heart disease and stroke and regulate blood sugar levels. Wholegrains are excellent for digestive health because they are full of fibre. Grains are also a comparatively low cost food, providing bulk to our diet.
Gluten-free cereal
For those of us with coeliac disease or gluten intolerance it can be simpler to avoid eating grains altogether but there are gluten-free grains out there. Which makes it possible to find gluten-free granola. Yay!
Sorghum and rice are both true grains that are gluten-free. Buckwheat and quinoa are not true grains, although they are gluten free.
Is quinoa a cereal grain?
Quinoa is technically not a grain but a seed belonging to a family of leafy plants, not grasses. By definition, cereal grains belong to the family of plants known as grasses. However, quinoa is generally grouped together with wholegrains and is an excellent gluten-free grain alternative. As well as being free of gluten, quinoa is high in protein and a great source of all nine essential amino acids. It also provides fibre, iron, vitamin E, potassium, calcium, magnesium and phosphorus.
Is granola cereal?
Granola is one of the most popular breakfast cereals around. Made from cereal grains it most certainly classifies as cereal. Often made with oats as a base, granola is now available in many forms beyond the classic oat/fat/sugar scenario. One of our most popular varieties is a gluten-free granola made with quinoa, rice, sorghum and buckwheat.
Buckwheat cereal
As a gluten-free option, cereal made from buckwheat is becoming increasingly popular. Like quinoa, buckwheat is actually a seed. It has a robust nutty flavour with a slightly bitter undertone and is, in fact, what soba noodles are made from.
Is cereal with almond milk healthy?
Although nutritionists agree on the benefits of cereal and milk for breakfast, and that dairy forms an important part of that particular nutritional combo, there is an increasing number of people turning to non-dairy milks such as almond milk. Commercial almond milk often has added ingredients in the form of fillers and preservatives. It can also have added sugar. It is however easy enough to make your almond milk at home with just almonds and water. Many shop-bought almond milks do have the benefit of being fortified with calcium and Vitamin D. Chipped and broken grades of Almonds can be a perfect way to buy these highly nutritional nuts for food ingredients where presentation of the kernel is not important.
Low-sugar cereals
The nutritional quality of your breakfast not only depends on choosing wholegrains but also making sure that you only opt for low-sugar cereals too. Many brands of wholegrain cereal will be full of added sugar, so again it is a matter of reading the label carefully.
Vegan cereal
Many cereals are vegan. Look for good quality varieties and always read the label. You can find out here what goes into the best granola. Usually it is the choice of milk that determines how vegan your breakfast is so stick with something like almond milk and you are good to go.
How much cereal should you eat for breakfast?
The recommended portion of cereal is 30g. The only way to be accurate with this is to weigh it. If you stick to the same cereal you can measure your weighed portion of cereal so that you do not need to weigh it every time. For a new cereal though, it is best to weigh it out.
Does eating cereal make you gain weight?
You shouldn’t gain weight by eating cereal if you stick to the recommended portion size and always choose low-sugar varieties. There is some evidence that cereal can help to control weight. If it has plenty of fibre it can help to fill you up and satiate hunger, as well as control blood sugar levels and aid insulin resistance. It is also suggested that magnesium can help to burn calories more efficiently.
We have many healthy breakfast cereals to choose from and all of our muesli and granola is available to buy in bulk.
What is Bircher muesli and how easy is it to make?
The forerunner to overnight oats, Bircher muesli is a healthy breakfast favourite.
The soaked oats take on a softly different texture to porridge, in a dish that is easy to eat and easy to digest. Which is ideal for the first meal of the day.
Closely related to both muesli and granola, it can be oddly decadent in spite of its wholesome credentials.
What is Bircher muesli?
Bircher muesli was created in the early 1900s by Maximilian Bircher-Brenner. A Swiss doctor, he created the recipe as a way of getting more fruit into his patients. More specifically, apples, which he considered particularly nutritious. A simple recipe of oats, milk, nuts and apples soaked together overnight, it was a soft and easily digestible breakfast for his sanitorium patients. So of course Bircher Muesli is another one of the low sugar cereal products.
Is Bircher muesli healthy?
Like most foods, it can only be as healthy as the ingredients that you make it with. Made with cream and lots of nuts it will be more heavy on calories than if you soak it in water. Made with the four basic ingredients, this healthy breakfast comes with a range of benefits.
Oats are full of fibre, some of which is soluble, that gives an extended feeling of fullness and prevents blood sugar spikes. Magnesium present in oats helps to regulate insulin secretion and they also contain a natural sedative. With plenty of vitamins and minerals, oats are a great source of all round goodness.
Maximilian was right about apples; an often overlooked fruit. They also help to regulate blood sugar levels and are a source of soluble fibre. Many of the compounds found in apples improve metabolic balance. Always eat the skin as it contains fibre and may help prevent osteoporosis. Apples are waxed for shelf life, so wash them thoroughly in warm soapy water and rinse well before eating. Allowing the apple to brown a little after grated can help it become more easily digestible. Apples are also a source of vitamin C and iron.
Adding nuts increases the protein content as well as the fibre. Always eat nuts with the skin on to keep the nutrient profile intact. Nuts also provide many essential fatty acids. Almonds are rich in zinc, magnesium, and potassium as well as antioxidant vitamin E. Hazelnuts are rich in antioxidants and contain biotin, a substance that is really good for strong healthy skin and hair.
Using dairy milk, from cows, sheep, or goats, adds the benefit of calcium and vitamin D. Dairy foods also provide vitamin B12 which is essential for a healthy brain and nervous system. Vitamin B3 in dairy milk can also help to burn more calories. Choose full fat milk as it retains the fat soluble vitamins A, D, E and K.
Can you eat Bircher muesli without soaking?
Bircher muesli by default is soaked. Not soaked, it becomes, well, muesli. The soaking process not only makes the oats more digestible by softening them, but helps to break down a substance called phytic acid. Present in all grains (which is why grains are not part of a Paleo diet), phytic acid binds to certain minerals and reduces the uptake of minerals present in the food. You can also include the nuts in the soaking process for the same reason, but they do take on a softer less crunchy texture.
Is Bircher muesli gluten free?
Oats themselves are not gluten free yet low in gluten and are often processed alongside wheat and other cereals so tend to be avoided by those with serious issues around gluten, such as coeliacs. Oats that are not 100% gluten free although some are labelled as such, and some commercial muesli blends will contain other gluten-containing cereals.
How to make Bircher muesli
Jar of bircher muesli
Bircher muesli is made by soaking oats in a liquid overnight, and then adding grated apple and nuts. It will keep in the fridge for about 3 days and can be frozen if required.
Vegan Bircher muesli
Making this soft creamy breakfast vegan is easy. Simply use juice, water or non-dairy milk. Nutty almond milk works particularly well, as does creamy oat milk.
Paleo Bircher muesli
Strictly speaking, the Paleo diet is open to personal interpretation depending on the foods you feel your body can tolerate. But in general, whether they contain gluten or not, grains are eliminated from the Paleo diet. You could experiment with some combination of coconut flakes, almond meal, and chia seeds but the results will be a vague approximation rather than a substitute. We think you are far better off with Paleo muesli or granola of nuts, seeds and fruits instead.
Basic Bircher muesli recipe
Soaked overnight, it becomes a soft and simple moreish thing. For the liquid you could use water, apple juice, milk, or for a touch of luxury, mix of half milk/half cream. The classic nuts would be hazelnuts, but you could use almonds, pecans, or walnuts.
You could make bircher muesli with our multigrain porridge oats, or try a bircher muesli mix instead of just oats.
Serves 1
25g oats
90ml liquid
1 apple, coarsely grated
1/4 cup nuts, chopped
- Mix the liquid with the oats and soak in the fridge overnight.
- Stir in the grated apple.
- Top with the nuts and enjoy.
Have you tried Bircher porridge? Make it just like you would regular porridge, but use a Bircher muesli like our Hinterland Bircher Muesli. It’s ideal for winter and packed full of yummy things that will make your morning porridge a bit more interesting.
Bircher muesli not your thing? Here’s some of our other low sugar cereals. Or head on over to our online gourmet grocery stores where you can buy healthy cereal in bulk.
A Perfect Paleo Mix with Real Fruit Pieces
Apple Supreme Paleo by Plum Foods is delicious and tasty paleo muesli that includes a mix of real fruit pieces. Plum Foods produce healthy cereals. Apple supreme paleo is gluten-free and organic and contains no cereal grains. The Apple Supreme Paleo is perfect for healthy breakfasts. It is often treated as a good snack food.
You can have the Apple Supreme Paleo with milk, almond milk, fresh fruits or yoghurt. This unique Gluten Free breakfast cereal suits the paleo diet and is a low sugar cereal as it contains no added sugar and other artificial preservatives. Its fruit aroma will melt your heart. Apple supreme paleo comes in a foil lined pack with zip re-seal in order to keep hold of its freshness.
Apple supreme paleo 500g is quite popular among healthy cereals in Australia.
For more information, visit our site. Buy apple supreme paleo now and get online discounts on this product.
Apple Supreme Paleo is Gluten Free and Organic
Apple Supreme Paleo by Plum Foods is gluten-free and organic. Plum Foods are the manufacturers of high nutrient wholesale granola. Cereal manufacturers Plum Foods also distribute nutritious breakfast cereals such as bircher muesli, granola, gluten-free, vegan as well as organic oats for making porridge. Apple supreme paleo contains no added sugar do it is a low sugar cereal and it has a fruity flavour which will revive you with a chewy fruity taste. Apple supreme paleo is ideal for healthy breakfasts. This delicious paleo muesli can be eaten with milk, almond milk, fresh fruits and yoghurt. Apple supreme paleo is a palatable paleo granola which contains no cereal grains and it is Gluten Free.
Apple supreme paleo are made with insecticide free almonds, organic shredded coconut, honey, organic dried apple, organic virgin coconut oil, almond meal, organic sunflower seeds, raisins, organic pepitas, organic dried cranberries, organic linseed, organic cinnamon, baking powder and organic vanilla powder.
Visit our site to know more details about the product. Buy apple supreme paleo and avail online discounts now.
Cranberry Crunch Granola – a Healthy Breakfast Cereal – On Sale 1kg $8
Cranberry Crunch Organic Granola, a healthy breakfast cereal by Plum Foods, is On Sale as a monthly Special right now at $8 per large 1kg pack at operafoods.com.au
Our Cranberry Crunch is a majority organic ingredient granola. Manufactured in Sydney by Plum Foods, this is a really crunchy and crispy granola. Plum Foods want consumers to get to know some of their other granola products (we are famous for Maple Nut Crunch), so they are offering an introductory deal to see if you like this variety.
You can make an easy breakfast with Cranberry Crunch granola. Cranberry Crunch granola contains no sugar or artificial preservatives. Cranberries contain phytonutrients particularly proanthocyanidin antioxidants that are important for all-round wellness. Berries provide several health benefits including protection from urinary tract infection, tooth cavities and inflammatory diseases. Our whole food natural ingredients are majority either organic or pesticides free. Cranberry crunch granola is a stable mate to one of the best selling breakfast cereals in Australia.
Cranberry Crunch granola is foil lined pack with zip seal in order to keep freshness. Cranberry crunch granola 1kg is perfect for large families or cafes whereas cranberry crunch granola 500g is ideal for home use.
Visit Opera Foods online gourmet store to know more information about the granola products. Book your favorite product now and get online discounts on this product.
Spelt and Agave Nut Crunch Organic Granola Nutritious and Healthy
Plum Foods manufactures great healthy cereals and our Spelt and Agave Nut Crunch organic granola is very popular among those that taste crunchy and crisp. Spelt and Agave Nut Crunch organic granola is a healthy and nutritious breakfast cereal that is easy and quick to make. It is majority organic and contains no added sugar and artificial stuff in it. It could be simply served with milk, almond milk, fresh fruits and or yogurt.
Spelt and Agave Nut Crunch organic granola contains whole meal spelt flour, organic oats, high oleic sunflower oil, agave syrup, sunflower seeds, maple syrup, insecticide free almonds, cinnamon essence, cardamon, walnuts, currants, sea salt and vanilla spices. It is rich in protein, fiber, minerals, vitamin E that will help to prevent against illness.
Plum foods offers majority organic and Australian products which are produced and packed under the HACCP certified conditions. Order your favorite healthy breakfast cereal product direct from our Online Store and grab some great discounts.
Healthy Breakfast Cereal Rich in Protein and Low GI for Heart Disease
Plum Foods manufacture healthy breakfast cereals including muesli, rolled oats, and granola that helps to sustain energy and resist against illness. The brand of Plum foods delivers award-winning superior quality breakfast cereals. Plum Foods have won gold medals at an international Great Taste Awards.
They supply majority organic and pesticide free ingredient products at an affordable price. Although we do not pay for certification of our products Plum utilizes only certified organic oats as well as insecticides free Australian almonds and other organic produce for the bulk of the ingredients by volume.
Wholesale Granola is regarded as a superior source of protein and healthy fats that are made from seeds, oils, and nuts. It is also regarded as a healthy breakfast cereal. Granola can be of different flavors such as Maple Nut Crunch, Apple Supreme Paleo gluten-free, Cranberry Crunch, Spelt and Agave Nut Crunch and more.
Granola can be served with almond milk, milk, fresh fruit, yogurt and more toppings sold under our sister brand Boost Nutrients. Granola helps to lower blood sugar and cholesterol level as it is rich in the right fats. It will also help to decrease heart diseases, as well as other inflammatory conditions. Granola is rich in most minerals that may help to produce connective tissues, red blood cells and more.
Buy it online at parent company store Opera Foods.
Jumbo Oats 5 Grain A Uniquely Nutritious Porridge Cereal Breakfast
Jumbo Oats 5 Grain is a unique and delicious porridge breakfast cereal product from the Plum Foods brand. Plum Foods are the manufacturers and distributors as well as wholesale muesli suppliers to many Australian independent grocers and fresh retailers. Our distribution company Opera Foods is also part of this Australian family business.
Plum Foods consume natural wholefood elements for the production of nutritious cereals. Jumbo Oats 5 Grain is made up of different varieties of grain such as rolled barley, organic rolled oats, rolled spelled wheat, rolled quinoa as well as rolled triticale. It is rich in protein, fats, carbohydrates, sugars, sodium that helps to sustain your day.
It makes a beautiful nutritious porridge that is considered as an ideal food for morning breakfast. Porridge is regarded as a classic nutritious cereal that strengthens the energy throughout the day. To make your porridge into a nutrition powerhouse you can add super-food ingredients from Opera Foods’ Boost Nutrients brand
Plum Foods offer a large variety of diverse recipes for Granola and Muesli that are majority organic or pesticide free. We also have another specialist brand called Mulberry Tree which deals simply wholefood Muesli and Granola only.
To Order products, in bulk, you can visit our parent company Opera Foods and avail great discounts and offers.
Apple Supreme Paleo is Perfect for Nutritious Breakfast Ideas
Plum Foods manufacture healthy cereals and their Apple Supreme Paleo is very popular among those that taste crisp and crunchy. Apple Supreme Paleo is an ideal healthy breakfast which contains no cereal grains. It can be eaten with almond milk and milk.
The main ingredients of Apple Supreme Paleo are organic shredded coconut, raw honey, pesticides free almonds, organic dried apples, virgin coconut oil, almond meal, organic sunflower seeds, raisins, vegetable oil, organic pepitas, organic dried cranberries, organic linseed, organic cinnamon, baking powder, organic vanilla powder and more.
It is rich in protein, fiber, minerals, vitamin E and much more. It is gluten free and organic. It contains no added sugar and it has fruity aroma which will make the heart delight.
A true paleo meal that has no cereal grains so it gluten free.
Visit our online store to know further details about the product and book your favorite products now and get online discounts.
Crunchy Crispy Granola in the Morning Makes My Day More Happening
Spelt and Agave Nut Crunch organic granola is one of the crunchiest granola products out there. It is manufactured by Plum Foods Australia brand. Plum Foods are focused on being nutritious cereal producers as well as premium granola suppliers with majority organic ingredients. We deliver overnight to Melbourne, Brisbane, and Sydney. The Spelt Agave Nut Crunch granola is quick as well as an easy nutritious whole food breakfast.
Our Spelt and Agave Nut Crunch organic granola is regarded as a nutritious gourmet granola that is low in suger with no added sugar. It is comprised of wholemeal spelt flour, organically grown oats, oleic sunflower oil, agave syrup, sunflower seeds, maple syrup, pesticides free almonds, currants, walnuts, sea salt as well as vanilla spices. Organic granola contains vitamin E, protein, fiber and it provides certain health benefits. The health benefits of consuming low GI healthy and crunchy granola include low cholesterol levels, increases energy, resist anemia and many more.
But it online from parent company Opera Foods who also distribute our healthy cereals to independent grocers.