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The Benefits of High Fibre Cereal

high fibre cereal

High fibre cereal is one of the most convenient and efficient ways to boost your daily fibre intake.

Somewhere along the line, the concept of high-fibre fell out of fashion. Clumped under the umbrella of carbohydrates, it seems we all but forgot about its value in favour of protein and healthy fats.

Dietary fibre plays a crucial role in maintaining a healthy digestive system. It has also been linked to a lower risk of heart disease and type 2 diabetes, due to its capacity to regulate blood sugar levels and reduce cholesterol. More recently, the growing interest in gut health has reinforced the role of dietary fibre, outlining it as a key component in nourishing a healthy gut microbiome.

Let’s take a closer look.

The Importance of Fibre in Your Diet

Fibre is primarily classified into two types.

Soluble Fibre

This type of fibre dissolves in water to form a gel-like substance. Soluble fibre can help lower glucose levels as well as blood cholesterol. Foods rich in soluble fibre include oats, peas, beans, apples, citrus fruits, carrots, and barley.

Insoluble Fibre

Insoluble fibre does not dissolve in water. It is instrumental in adding bulk to the stool and helps food pass more quickly through the stomach and intestines, promoting regular bowel movements. Wholegrains, nuts, beans, fruits and vegetables, are all good sources of insoluble fibre.

Both types of dietary fibre are crucial for maintaining a healthy digestive system and offer numerous health benefits.

The role of dietary fibre in maintaining good health

The role of dietary fibre in maintaining good health extends well beyond the digestive system.

By supporting a balanced gut microbiome, fibre plays a critical part in supporting the immune system. This helps to reduce the risk of inflammation-related diseases such as obesity, heart disease, and diabetes. Additionally, high-fibre diets are associated with a feeling of fullness, which can help in managing weight by reducing overall calorie intake. Studies also indicate a decreased risk of certain types of cancer, such as colorectal cancer, attributed to the rapid movement of food through the gastrointestinal tract.

Overall, incorporating a variety of fibre-rich foods into your diet is a foundational pillar of optimal nutritional health.

How Does High-Fibre Cereal Benefit Digestive Health?

High-fibre cereal benefits digestive health in several key ways.

Firstly, it significantly increases the intake of both soluble and insoluble fibre, promoting better digestion and bowel regularity. Soluble fibre, found in high quantities in some cereals, helps to soften stool, making it easier to pass and reducing instances of constipation. Insoluble fibre adds bulk to the stool and aids its smooth transit through the digestive tract.

Secondly, fibre helps to keep gut flora in balance by acting as a prebiotic that nurtures beneficial bacteria within the gut microbiome. A diverse and balanced gut flora is essential for overall health, influencing everything from metabolism to the immune system, and even mental health. Dietary fibre is not digested by the body; instead, it serves as a food source for the ‘good’ bacteria in the intestinal tract. This fermentation process produces short-chain fatty acids (SCFAs) which have been shown to strengthen gut health, improve immune function, and reduce inflammation.

Regular consumption of fibre-rich foods helps to maintain a healthy balance of gut microbiota, thereby supporting the body’s natural defence systems and promoting a well-functioning digestive system.

Are High-Fibre Cereals Recommended for Weight Management?

Yes, high-fibre cereals are highly recommended for weight management and have many benefits that assist in controlling weight. Fibre-rich foods, including high-fibre cereals, play a crucial role in weight loss and weight maintenance strategies for several reasons.

Firstly, foods that are high in fibre provide a sense of fullness after meals, which can significantly reduce the overall calorie intake by minimizing snacking and overeating. This satiety effect is due to fibre’s ability to absorb water and swell in the stomach, slowing down the digestion process and prolonging feelings of fullness.

Also, the effects of soluble fibre on blood sugar can help to control cravings and prevent spikes in insulin levels, which are associated with fat storage and weight gain. By maintaining steady blood sugar levels, high-fibre cereals can help prevent the energy crashes and cravings that lead to unhealthy snacking habits.

Incorporating high-fibre cereals into a balanced diet can support weight management by promoting satiety, reducing calorie intake, and helping to stabilize blood sugar levels. This makes them a great choice for those looking to maintain or reduce their weight.

Can High-Fibre Cereal Have a Significant Impact on Lowering Cholesterol Levels?

High-fibre cereal can have a significant impact on lowering cholesterol levels.

Soluble fibre, which is found in abundance in many high-fibre cereals, plays a key role in reducing the absorption of cholesterol into the bloodstream. This type of fibre binds with cholesterol in the digestive system, allowing it to be excreted from the body rather than circulating and potentially depositing in the arteries. Studies have shown that integrating foods rich in soluble fibre into our diet can help lower total and LDL (low-density lipoprotein) cholesterol levels.

Additionally, the incorporation of high-fibre foods into daily eating habits supports heart health not only by lowering cholesterol but also by facilitating healthy blood pressure and reducing inflammation. Therefore, making high-fibre cereal a regular part of a diet presents a simple yet effective strategy for managing cholesterol levels and promoting overall cardiovascular health.

How High-Fibre Cereal Helps in Stabilizing Blood Sugar Levels

The inclusion of high-fibre foods, particularly cereals, in a diabetic diet plays a crucial role in stabilizing blood sugar levels and managing diabetes effectively.

Fibre, especially soluble fibre, slows the absorption of sugars in the bloodstream, providing a steadier energy release and preventing rapid spikes in blood sugar levels. This is vital for maintaining blood glucose within a healthy range.

Additionally, a high-fibre diet has been linked to improved insulin sensitivity, which can be beneficial for both Type 1 and Type 2 diabetes management.

By helping to regulate blood sugar, as well as enhancing satiety, high-fibre cereals contribute to better overall diabetes control and a reduced risk of complications associated with the condition.

Choosing the Right High-Fibre Cereal

When selecting a high fibre breakfast cereal, it’s important to understand the primary sources of fibre that contribute to its health benefits. The most common sources of fibre in these cereals include whole grains, such as oats, wheat, barley, and brown rice.

Read our article about why wholegrains are the heart of a healthy cereal

Oats are particularly valued for their soluble fibre content, which includes beta-glucan, known for its cholesterol-lowering effects.

Wheat, especially in its whole-grain form, provides a good mix of soluble and insoluble fibre.

Barley and brown rice also contribute significant amounts of fibre and essential nutrients.

Additionally, some high-fibre cereals are fortified with inulin, a type of soluble fibre sourced from chicory root, which acts as a prebiotic to promote digestive health. Seeds, such as flaxseed and chia seeds, are often added for an extra fibre boost alongside omega-3 fatty acids.

Things to consider when selecting high-fibre cereal include:

Fibre Content

Look for cereals with a high fibre content, typically listed on the nutrition facts label. Aim for those offering at least 5 grams of fibre per serving.

Whole Grain Ingredients

Ensure that whole grains are listed as the primary ingredients, as these provide both soluble and insoluble fibre, along with other essential nutrients.

Sugar Content

Opt for cereals with low added sugars. High sugar levels can negate the benefits of the fibre content, especially for individuals managing blood sugar levels.

Caloric Intake

Be mindful of the calorie content per serving to maintain a balanced diet, particularly for those monitoring their weight.

Additional Health Benefits

Consider cereals that include additional health-promoting ingredients like omega-3 fatty acids from flaxseed or chia seeds, and prebiotics like inulin for digestive health.

How to Include High Fibre Cereal in Your Daily Diet

Incorporating high-fibre cereal into your daily diet can significantly contribute to meeting your dietary fibre needs.

Adults should aim for a daily intake of about 25 to 30 grams of fibre. Starting your day with a serving of high-fibre cereal, which typically provides between 5 to 10 grams of fibre, can cover a substantial portion of this requirement.

However, it’s essential not to rely solely on cereal for your daily fibre intake. Complementing cereal with other fibre-rich foods such as fruits, vegetables, legumes, nuts, and seeds throughout the day ensures a balanced diet and maximizes health benefits. Moderation is key; gradually increase your fibre intake and consume plenty of water to aid digestion.

Are there any potential side effects of abruptly increasing fibre intake through high-fibre cereals?

Yes, abruptly increasing fibre intake through high-fibre cereals can lead to several potential side effects. The digestive system may need time to adjust to a sudden uptick in fibre. Initially, this can cause gastrointestinal discomfort, including bloating, gas, and cramping. For some people, rapid changes to fibre consumption can also result in either constipation or diarrhoea. But this does depend on the individual reaction to the increased bulk moving through the digestive tract.

To minimize these side effects, it’s advisable to gradually increase fibre intake over several days or weeks and ensure adequate hydration by drinking plenty of water. This approach allows the digestive system to adjust smoothly to the higher fibre levels, reducing discomfort and supporting overall digestive health.

It would seem that incorporating high-fibre cereals into your daily diet can significantly contribute to reaching the recommended fibre intake, promoting digestive health and enhancing overall well-being. Remember, a balanced approach to dietary fibre is essential for reaping its maximum health benefits.

Have you explored our range of healthy cereals?

This article was reproduced on this site with permission from the “Acai Bowl granola Manufacturers”.
See original article:- The Benefits of High Fibre Cereal

Yogurt with Granola – Start your Day with the Perfect Parfait

yoghurt with granola

When it comes to a healthy breakfast, yogurt with granola is a perennial favourite. It’s a universally acknowledged truth that a healthy breakfast is not only the key to a balanced diet but also the best way to make an energetic start to your day. The winning combo of yogurt and granola isn’t just delicious; it’s packed with nutritional benefits that can kick-start your morning, and keep you feeling satisfied and energetic throughout the day.

Whether you’re an early riser or a reluctant morning person, let’s dive in to discover why a yogurt bowl with granola might just become your new favourite way to start the day.

It all Begins with a Healthy Breakfast

A healthy breakfast sets the tone for an energetic and productive day. While we sleep, our bodies are still working, using up stores of energy that need to be replenished when we wake. A nutritionally balanced breakfast provides us with the essential nutrients and energy to perform effectively throughout the day.

What’s more, a healthy breakfast can help regulate metabolism and prevent snacking on high-calorie foods later in the day. Skipping this crucial meal can lead to increased hunger and potentially overeating, which can be counterproductive if you’re aiming for a balanced and healthy lifestyle.

So, why is yogurt with granola healthy?

Yogurt with granola is super nutritious, providing a harmonious blend of proteins, healthy fats, fibres, and essential vitamins and minerals that complement each other perfectly. Throw in some fruit and the list of benefits just gets longer.

The health benefits of yogurt

Yogurt is renowned for its numerous health benefits, making it an excellent choice for breakfast.

  1. High in Protein: Yogurt is packed with protein, which is essential for building and repairing body tissues. Not only that, but it keeps you feeling fuller for longer.
  2. Rich in Calcium: A great source of calcium, yogurt is ideal for helping to maintain strong, healthy bones and teeth.
  3. Good for Gut Health: Yogurt contains probiotics, beneficial bacteria that can enhance gut health and aid digestion.
  4. Boosts Immunity: The probiotics in yogurt can also strengthen your immune system, helping your body resist infections.
  5. Vitamins and Minerals: Yogurt is rich in a wide variety of vitamins and minerals, particularly B vitamins, calcium, and phosphorus.

The health benefits of granola

Granola, a crunchy and delicious addition to your breakfast, also boasts numerous health benefits:

  1. Packed with Fibre: Granola is an excellent source of dietary fibre, which aids in digestion and helps maintain a healthy digestive system.
  2. Healthy Fats: Many granolas include nuts and seeds which contain healthy fats, essential for heart health and maintaining cholesterol levels.
  3. Energy Booster: Granola is a concentrated source of energy, ideal for kick-starting your day or fueling physical activity.

And then there’s fruit. All around general good guy.

Fruit offers some incredible health benefits. Rich in vitamins, minerals, and dietary fibre, fruit can aid digestion, strengthen the immune system, and even promote skin health. Most fruits are packed with antioxidants, which fight against harmful free radicals, reducing the risk of chronic diseases like heart disease, cancer, and diabetes. Additionally, the natural sugars in fruit provide a quick, healthy energy boost, making it a perfect addition to your morning yogurt bowl.

Is granola with dried fruit good for you?

Absolutely. Granola with dried fruit can be a healthy choice, but it’s important to consider the quality and quantity of ingredients. Dried fruits can enhance the nutritional profile of granola by adding fibre, vitamins, and antioxidants. However, they can also increase sugar content, so it’s recommended to choose options with no added sugars or artificial sweeteners. Find out more about the sugar content of granola in our article on low-sugar granola.

The Perfect Pairing – Yogurt with Granola

As we have seen, from a nutritional standpoint yogurt and granola make the perfect pair. Especially when a portion or two is thrown into the mix. But just why do granola and yogurt work so well together?

Yogurt and granola create a symphony of taste and texture that is simply irresistible. The creaminess of yogurt provides a perfect contrast to the crunch of granola, delivering a satisfying mouthfeel with every bite. The tangy flavour of yogurt enhances the sweetness of the granola, which can be further enriched by the inclusion of dried fruits or a drizzle of honey. Also, the cool freshness of yogurt is balanced by the comforting oven-baked homeliness that is granola.

Creating the perfect breakfast yogurt bowl

The beauty of this pairing lies not only in its deliciousness but also in its versatility. You can make endless combinations of yogurt, granola, and fruit yet there is one thing that won’t change. Your yogurt bowl will only be as good as the quality of your ingredients.

Choose healthy yogurt

  1. Opt for Plain Yogurt: Flavoured yogurts often contain high quantities of added sugars. Opt for plain, unsweetened yogurt.
  2. Check the Fat Content: Yogurts come in non-fat, low-fat, and full-fat versions. Depending on your dietary requirements and preferences, choose one with a suitable fat content. However, remember that full-fat yogurt tend to be more satiating.
  3. Look for Live Cultures: Yogurts with live and active cultures are a fantastic source of probiotics, which can enhance gut health. Look for labels that indicate the presence of these beneficial bacteria.
  4. Choose Organic: If possible, go for organic yogurt. This is made from the milk of cows that haven’t been given antibiotics or artificial growth hormones.
  5. Consider Greek Yogurt: Greek yogurt is strained more times than traditional yogurt, making it thicker and creamier. It is also packed with protein, making it a great option for a filling breakfast.
  6. Avoid Artificial Additives: Some yogurts contain artificial flavours, colours, or sweeteners. Check the ingredient list thoroughly to ensure your choice is as natural and healthy as possible.

Choose healthy granola

  1. Read the Ingredients List: Always check the ingredients list. The healthiest granolas are usually those with the fewest and most recognisable ingredients.
  2. Look for Whole Grains: Make sure whole grains are at the top of the ingredient list. Find out more in our article about whole grains for a healthy breakfast.
  3. Check the Sugar Content: Some granola can be high in added sugars. Look for granola with less than 6g of sugar per serving. Be aware of different names for sugar like honey, brown rice syrup, or cane sugar.
  4. Avoid Artificial Additives: As with yogurt, granola should be as natural as possible. Avoid brands that include artificial flavours, preservatives, or colours.
  5. Look for Healthy Fats: Granola containing nuts, seeds, or oils like olive or coconut can provide healthy fats which are essential for your body and brain.
  6. Consider Protein Content: To make your granola more filling, look for options that contain nuts, seeds, or a source of protein like whey or casein.
  7. Watch Serving Sizes: Granola can be dense in calories, so pay attention to serving sizes. A serving is usually 1/4 to 1/3 of a cup.

Putting Together the Perfect Breakfast Parfait

Wait, what? Isn’t parfait a kind of ice cream? Sadly, no. Actually, it is but when it comes to breakfast, parfait is just a fancy name for yogurt with granola. Yogurt parfait tends to be layered in a glass, rather than piled in a bowl, in order to maximise the surprise factor of contrasting ingredients on the spoon. It is also, of course, utterly Instagrammable.

Whether you choose to layer your ingredients in a glass, or simply put them in a bowl, the concept remains the same. Take some good yogurt, some great granola, and add some fruit; fresh or otherwise. Depending on the content of your granola, you may wish to add any number of extra toppings such as nuts and seeds.

Healthy yogurt bowl ideas

Australian Berries: Layer Greek yogurt, a handful of your favourite local berries (raspberries, blueberries, strawberries), granola, and a drizzle of honey. Top with a sprinkle of chia seeds for an extra nutritional boost.

We think this would be great with our classic almond crunch granola.

Apple Cinnamon Autumn Crisp: Combine natural yogurt with stewed cinnamon apples, granola, and a sprinkle of cinnamon on top. For added crunch, toss in some sliced almonds.

Try something a little different with our crispy apple paleo granola.

Nuts About Bananas: Layer banana slices with Greek yogurt and granola. Top it off with a sprinkle of walnuts and a drizzle of almond butter.

Make it extra nutty with our award-winning maple nut crunch granola.

Choc Cherry Forest: Blend Greek yogurt with a spoonful of unsweetened cocoa powder, and add in some tart cherries and granola. Top with a sprinkle of cacao nibs.

This cranberry crunch granola would be a great substitute for sour cherries.

Pretty as a Peach: Layer peach slices, Greek yogurt, and granola. Finish with a drizzle of honey and a sprinkle of flax seeds.

This honey and macadamia crunch would be the perfect granola here.

And there you have it. We reckon yogurt and granola not only make for a delicious start to your day but also a nutritious one, providing the energy you need to power through. Remember, the beauty of a yogurt bowl breakfast is in its versatility. You can mix and match flavours, layer in your favourite fruits, or even throw in some nuts and seeds for added crunch. And don’t forget, choosing the healthiest types of yogurt and granola makes a big difference, so always read the labels. Armed with these tasty ideas, why not have a go at getting creative with your granola bowl?

Take a look at our range of healthy cereals, including some great crunchy granola to get you started.

This article was reproduced on this site with permission from the “Granola Manufacturers”.
See original article:- Yogurt with Granola – Start your Day with the Perfect Parfait

Top Tips for Crafting the Perfect Overnight Oats

overnight oats

If you are looking for a nutritious, easy-to-prepare, yet still delicious breakfast option, then overnight oats could be just what you need. Packed with goodness, highly customizable, and incredibly convenient, overnight oats are the perfect solution for those busy mornings when you need a quick yet healthy start. Read on to uncover the secrets behind crafting your perfect bowl of morning oats.

Why Overnight Oats?

Overnight oats are a fantastic choice for several reasons.

Number one, they are super good for you. Rich in fibre and protein, they keep you satiated for a longer period, aiding in weight management and promoting digestive health. They’re also packed with essential vitamins and minerals that contribute to overall well-being.

Number two, they are gonna save you a ton of time. You simply mix the ingredients the night before, and by morning, you have a ready-to-eat, healthy breakfast waiting for you. This makes them an ideal option for those rushed, early mornings.

Number three, you can totally make it your own. Overnight oats are incredibly versatile; you can customize them to suit your taste preferences, dietary needs, or even the season. Whether you like them sweet, fruity, or nutty, there’s an overnight oats recipe out there for you.

Oh, and did we mention delicious?

What’s not to love.

The Basic Recipe

The basic recipe for overnight oats requires just a few key ingredients. At its core lies rolled oats, which are the foundation of this dish.

These organic rolled jumbo oats are ideal for making classic overnight oats.

Next is a liquid, usually milk or a dairy-free alternative like almond or soy milk, to soften the oats and create a creamy texture. A sweetener such as honey or maple syrup can be added for a dash of sweetness. Finally, a bit of yoghurt can be included for a tangy flavour and extra creaminess. These ingredients form the base of your overnight oats, to which you can add a variety of toppings and mix-ins for flavour and a nutritional boost.

So, in a nutshell, here’s what you do. Remember, this process starts the night before. The clue is in the name.

  1. Choose your container: First, select a container to make your overnight oats in. This could be a jar, a bowl, or a Tupperware container with a lid.
  2. Mix the base ingredients: Add 1/2 cup of rolled oats, 1/2 cup of your preferred liquid (milk or dairy-free alternative), and a scant pinch of salt into your container. Add your chosen sweetener as desired. If you like, mix in 1/4 cup of yoghurt as well. Give everything a good stir to combine.
  3. Add your mix-ins: This is where the fun begins. Feel free to add your favourite fruits, nuts, seeds, or spices. But don’t forget that the texture will change. Nuts, for instance, will lose some of their crunch. Grated apple will add liquid back into the oats. So think about not just the flavour, but the final textures that you want to achieve.
  4. Let it rest: Once all the ingredients are combined, cover your container, and place it in the fridge overnight. The oats will absorb the liquid, soften, and develop a beautiful, creamy texture all on their own.
  5. Enjoy: The next morning, give your oats a good stir and add a little extra liquid if needed. Top with more of your favourite fruity, nutty, seedy bits, and enjoy your healthy, filling breakfast.

The basic overnight oats recipe

For 1 serving

1/2 cup rolled oats

1/2 cup milk

a pinch of salt

Sweetener, as required (sugar, honey etc)

Fruit, nuts or seeds

  1. Combine, cover and place in the fridge overnight. That’s it!

All you need to remember is that the overnight oats ratio is equal parts of oats to milk. And that half a cup is an ample serving for one person. After that, it’s up to you how you make your overnight oats.

Getting Creative

Now’s the fun part. There is just no end to the possibilities of your bowl of overnight oats.

Here are a few healthy breakfast ideas to get you started.

Fruity overnight oats

Apple Cinnamon: Grated fresh apple, a dash of cinnamon, and a sprinkle of brown sugar. Top with chopped walnuts. Don’t be afraid to mix up your base either. Give our 5 grain porridge blend a go, instead of regular oats.

Tropical Delight: Mix in dried coconut shavings and chunks of pineapple. Finish with a topping of toasted coconut flakes and a splash of coconut milk.

Banana Nut Crunch: Add mashed banana and almond butter into your oats mix. Top with sliced bananas and crushed almonds.

Berries Galore: A medley of fresh or frozen berries like strawberries, blueberries, and raspberries. Add a dollop of Greek yoghurt on top.

Feeling something different?

Spiced Pumpkin: Mix in pumpkin puree and a sprinkle of pumpkin pie spice. Top with pecans and a drizzle of maple syrup.

Chocolate Lovers: Blend in cocoa powder and a dollop of nut butter. Top with dark chocolate chips, and for an added crunch, some granola.

Peanut Butter Jelly: Mix in a spoonful of peanut butter and a swirl of your favourite jam. Top it off with a sprinkle of crushed peanuts.

Or, you could go with a seasonal theme that not only suits your seasonal ingredients but your style of eating and mood too.

Seasonal overnight oats

Autumn Harvest: Try adding roasted pumpkin cubes, a dash of cinnamon, and a drizzle of honey to your oats. Top it off with crunchy pumpkin seeds.

Winter Warmer: Mix in stewed apples with a touch of vanilla and clove. Sprinkle over some toasted pecans for added warmth.

Spring Fling: Incorporate fresh strawberries and a dollop of light, creamy yoghurt. Finish with some chopped mint leaves for a refreshing touch.

Summer Zest: A combination of fresh blueberries, a swirl of lemon zest, and a sprinkle of chia seeds make a vibrant and tasty mix. Top it off with a spoonful of honey for a touch of sweetness.

Mix things up even further by experimenting with different grains and ready-made muesli mixes for your base.

Try this classic organic original bircher mix or our hinterland bircher muesli which is already packed with nuts and fruit.

Remember, these are just ideas to get you started. Feel free to experiment with what you have, what’s in season, and what you love!

Our Top Tips for the Perfect Overnight Oats

The right oats to use

Opt for old-fashioned rolled oats when making overnight oats, as they soak up the liquid well and offer a creamy, chewy texture, unlike instant oats which can become too mushy.

The ideal ratio of oats to liquid

The ideal ratio for overnight oats is typically 1:2, meaning that for every one part of oats, you should use two parts of liquid; this ensures your oats are well-soaked and achieve a creamy consistency without being overly soggy.

To sweeten or not to sweeten?

When it comes to sweetening your overnight oats, it’s entirely a matter of personal preference; you can choose to add natural sweeteners like honey or maple syrup or rely on the natural sweetness of your chosen fruits and toppings. Remember though that oats, and many milks especially dairy, have their own inherent sweetness too.

What is the ideal refrigeration time for overnight oats?

For the perfect texture and flavour, allow your overnight oats to refrigerate for at least 8 hours, but not more than 24 hours. This allows the oats to fully absorb the liquid and soften, creating a creamy and delicious breakfast treat. If left longer than 24 hours, the oats might become overly mushy. Always keep them covered to prevent your fridge flavours from mingling.

We think that overnight oats are a great choice for breakfast that is not just super convenient and time-saving, but versatile and nutritious too. The different combinations of oats, liquids, sweeteners, and toppings, mean you can make it your own without getting stuck in a rut. Whether you like your oats slightly chewy or creamier, sweet or fruity, there is tons of room for creativity. So why wait? Try making your own batch of overnight oats tonight! Who knows, you might discover your new favourite breakfast dish.

Our top tip? Making the perfect overnight oats is all about finding the right balance that works for you!

Have you discovered our full range of healthy cereals yet? Don’t forget, that if you still aren’t sure about what goes into a healthy breakfast, then check out this in-depth guide.

This article was reproduced on this site with permission from the “Healthy Breakfast Cereal Manufacturers”.
See original article:- Top Tips for Crafting the Perfect Overnight Oats

Why Oats are Still the Backbone of a Healthy Cereal

healthy oat cereal

What with keto, and the controversial avenin/gluten content debate, oats have begun to get as much bad press as wheat. Yet the truth is that its very low in gluten and unless you have clearly identified that avenin causes you problems, then you should strongly consider including oats as a regular part of your diet.

The Heart of a Healthy Cereal

At Opera Foods we take our breakfast pretty seriously. We spent a long time considering ‘what makes a healthy breakfast‘ and reached the conclusion that wholegrain cereal is the healthiest breakfast of them all.

So what does that mean? Certainly not all wholegrain cereals are equal. Staying away from the big commercial brands, especially those marketed towards children, is probably a good start. When choosing a healthy cereal, muesli, granola, and porridge, are at the top of most people’s lists.

Speciality blends (such as keto or Paleo ) aside, most of these breakfast cereals have one thing in common. And that is oats. If wholegrains are truly the heart of a healthy cereal, then oats are most definitely the backbone.

Oats in Granola

The entire point of granola is those crunchy, possibly even chewy, clusters. It is one of the things that sets granola apart from muesli. Btw, which side are you on? This may help; muesli vs granola.

We have lots of lovely oat based granola blends for you to try. As well as a few that aren’t.

Oats in Muesli

When Mr Bircher first created his restorative recipe, he didn’t reach for the buckwheat or the quinoa. He choose to base his easily digestible breakfast around the restorative power of oats.

Have you tried our premium muesli blends?

Oats in Porridge

Likewise, generations of Scots have started their day on a warming bowl of porridge oats, which are a staple ingredient in Scotland. Granted, this is largely because they grow really well there and traditional foods do tend to evolve through availability. Yet oats behave in a certain way when cooked in liquid that makes porridge so appealing. They have a certain creaminess, even when cooked in water, that is inherently easy to eat. A bowl of porridge at breakfast will certainly see you through to lunch, and possibly all the way though to dinner. It is just that good.

Our five grain porridge blend is based on organic jumbo oats.

The Health Benefits of Oats

Oats have a ton of beneficial properties and can be considered a true superfood. Which is why we recommend that you only eliminate them from your diet if the downsides outweigh the good.

In short, oats can…

  • help lower cholesterol
  • help control insulin secretion
  • help lower anxiety
  • prevent blood sugar spikes
  • soothe your gut
  • supercharge your skin

Which is quite a lot for an unassuming and often misunderstood little grain. So how do oats manage to provide all these benefits. What supercharges this super grain?

Beta – glucan; heart healthy fibre

Beta-glucan is a soluble fibre found in many grains, yet is particularly abundant in oats.

Soluble fibre dissolves in water to form a gel, unlike insoluble fibre that passes straight through. Although both are types of fibre, they actually have the opposite effect on the body. Together they provide powerful protection for your gut.

The mucus-like gel coats and lubricates the gut lining, slowing down digestion and keeping you fuller for longer. This, in turn slows down the absorption of sugar and helps to stabilise blood sugar levels as well as improve overall blood sugar regulation.

Beta-glucan has been shown to to drastically lower LDL (unhealthy) cholesterol levels, leading to a marked improvement in total cholesterol.

Essential mineral magnesium

Things rarely work in isolation, especially when it comes to health and nutrition. Oats are known to be one of the best foods for helping to control blood sugar levels. Not only does the beta glucan help with blood sugar regulation, but oats are also a rich source of magnesium that helps to regulate insulin secretion. A diabetic double whammy, if you like.

Gramine; nature’s sedative

Oats are a traditional remedy for insomnia, depression and anxiety. We now know that they contain the alkaloid gramine, that acts as a natural sedative.

Water loving polysaccharides

Oats are also well known for their skin softening properties, and again feature highly in traditional beauty remedies. Their excellent moisturising properties are down to the sugars that they contain, which attract and hold water to lubricate the skin.

Silica; skin care’s best kept secret

The mineral silica is involved in the making of collagen and elastin, which provides the structure for firm youthful looking skin. It is also found in hyaluronic acid (yes, that one) which helps to keep the skin matrix supple.

Tocotrienol; skin soothing vitamin E

Oats are very soothing for the skin. They contain a compound known as tocotrienol, which is actually a member of the vitamin E family. As well as its skin soothing properties, it is thought to offer some protection against UV damage too.

Zinc; for problem skin and hair

As if all of this were not enough, oats also contain zinc, which is helpful in controlling sebum production. Greasy hair and breakout skin are often caused by out of control sebum production, and zinc can certainly help with this.


So that’s the lowdown on why oats are such a valuable part of a healthy diet, unless of course you do have issues with avenin sensitivity. Oats are very low in Gluten. In the USA they allow it to be called Gluten Free. Including them in your diet may reap more rewards than excluding them so we believe it is well worth serious consideration.

As always, feel free to explore our range of premium healthy cereals, available to buy online in bulk today.

This article was reproduced on this site with permission from the “Australian Breakfast Cereal Manufacturers”.
See original article:- Why Oats are Still the Backbone of a Healthy Cereal

Quinoa Flakes: Spotlight on Whole Grain Cereals

quinoa flakes

What are quinoa flakes? Healthy cereal, especially muesli and granola, goes way beyond wheat. We have already looked at how wholegrains are the heart of a healthy cereal, and would now like to investigate some of these healthy grains in more detail. Starting with quinoa flakes.

Quinoa in your breakfast cereal

With more and more people on the lookout for healthy breakfast cereals that will meet their dietary needs, or even just a bit more interest in their morning bowl, quinoa has found itself in the ingredients list of many a premium muesli or granola.

Most of us are, by now, familiar with quinoa as an ingredient. Something we may cook instead of rice, or stir into a healthy grain salad. It looks like a round seed, bigger than chia, that softens and expands when cooked. But breakfast cereal requires a different approach. Raw, whole grains are completely unpalatable. Yet cooked grains are no longer dry; a state which is kind of crucial to the whole concept. The answer lies, and always has, in some kind of mechanical processing.

So, you will find quinoa in your breakfast cereal in two forms. Puffed quinoa, and quinoa flakes. Puffed quinoa is less raw than quinoa flakes as it is popped using heat (like puffed rice). Quinoa flakes, on the other hand, are pressed raw (like rolled oats). Both forms are just alternative versions of whole quinoa, so have the same nutritional benefits and properties.

Quinoa flakes are found in our 5 Grain Porridge mix, as well as our gluten-free granola Maple Nut Crunch.

Is quinoa a grain?

Unlike true grains, quinoa is the seed of a plant rather than a cereal grass. We think of it as a grain, as it behaves in very much the same way, but it is a pseudograin, not a true grain.

Are quinoa flakes gluten free?

Yes, quinoa flakes are gluten free.

Is quinoa a carb or a protein?

Quinoa is both carb and protein. As a grain-like food we tend to cook and serve it like a carbohydrate, and it does indeed contain carbohydrates. But it also provides us with all the essential amino acids and is considered a complete protein. For that reason, it has bonafide superfood status.

What does quinoa taste like?

Quinoa tastes slightly sweet and nutty. It does have a little bitterness, with grassy undertones. The taste and texture of quinoa flakes is not unlike rolled oats; when toasted they are more nutty and sweet.

Are quinoa flakes healthy?

Quinoa flakes share all the nutritional benefits of quinoa, which is higher in nutrients than most grains.

Good for your heart – 

Omega-3 fatty acids help to reduce the LDL cholesterol that leaves fatty deposits on the walls of the arteries, increasing the risk of heart attack. They also help to reduce inflammation.

Good for growth and repair – 

One of the best sources of plant protein, quinoa helps to keep hunger at bay and therefore maintain a healthy weight. It is particularly rich in amino acid lysine, which is important for tissue growth and repair and is believed to be particularly effective at burning fat.

Full of antioxidants – 

A great source of antioxidant vitamin E (hello healthy skin), quinoa is also rich in the polyphenol quercetin; another powerful antioxidant.

Rich in minerals

Quinoa is an abundant source of minerals. There’s…

Manganese for metabolism.

Phosphorus for bones.

Iron for blood.

Copper for the heart.

Quinoa flakes are also really easy to digest, which makes them perfect for breakfast.


Explore our range of healthy cereals, all of them packed full of wholegrains and other natural ingredients.

Or find out more about what makes a healthy breakfast.

This article was reproduced on this site with permission from the “gourmet cereals manufacturer”.
See original article:- Quinoa Flakes: Spotlight on Whole Grain Cereals

Whole grain cereal is the heart of a healthy breakfast

If whole grains are, quite literally, the heart of a healthy breakfast then it makes sense to choose a healthy cereal to start your day. In our article ‘what is a healthy breakfast‘ we discovered that a nutritionally sound breakfast is made up of a portion of wholegrains, a portion of dairy, and a portion of fruit. In other words; healthy breakfast cereal.

But what are wholegrains exactly? Why are they so good for you? Let’s find out, beginning with the obvious question…

…what are cereal grains?

Grains, or cereal grains, are the edible seeds of certain grasses. In Australia, wheat is the most commonly grown grain followed closely by oats and rice. In many parts of the world, rice is more widespread than wheat. Other grains include rye, barley, corn, millet, and sorghum. There are many different varieties of wheat, with ancient strains such as spelt, emmer, and eikorn, regaining popularity.

Some other foods come under the heading of grains yet are not actually true grains despite being nutritionally similar and used in the same way. All of these grains, pseudo or otherwise, are used in healthy breakfast cereals.

What are whole grains?

Whole grains are unrefined grains that have their natural structure, and therefore their nutrients, intact. Refined grains, such as those found in white bread and pasta, have been stripped of their nutritious parts.

Whole grains are made up of three layers; bran, endosperm, and germ. The tough outer skin is the bran. Bran is full of fibre and also contains vitamins and minerals. Under this fibrous layer lies the endosperm. This is the starchy part of the grain that has little in the way of nutritional value beyond the carbohydrate energy it provides. As we see in our nutritional primer on superfoods, carbohydrate is an essential nutrient yet has more value when it comes with the rest of the plant parts that nature provided. If you want to understand more about nutritional value then this article ‘what are superfoods’ is a great introduction to the basics.

At the core of the whole grain lies the germ, the nutrient packed part from which the plant grows. Think germination, right? It makes sense that this is the nutritional store of the plant. The germ is filled with vitamins, healthy fats and valuable phytochemicals.

Why are grains good for you?

As we have seen, whole grains have more nutritional value than refined grains. But what does this mean in terms of health benefits for us?

Bran – the benefits

The fibre in bran slows down the breakdown of starch, which leads to better blood sugar control. That means steady blood sugar levels without the spikes or slumps. Fibre also helps to lower harmful cholesterol, and helps to move food through the bowel.

Bran is also rich in minerals such as iron, copper, zinc and magnesium, as well as a wide variety of beneficial phytonutrients. We look at these in more detail a little later in this article.

Germ – the benefits

As the energy source of a growing plant, the germ contains energy dense unsaturated fatty acids such as Omega-3. Essential fatty acids play a key role in our biological functions, not least of which is the uptake and absorption of fat soluble vitamins. Vitamin E is one of these and it is no accident that grains happen to contain lots of it. Often known as the beauty vitamin because of its role in skin health, vitamin E is a powerful antioxidant. It also plays a role in heart health, lipid balance, hormones, fertility and immune health. Incidentally, milling of flour can cause up to an 80% loss of this vital nutrient.

As well as powerful phytonutrients that can vary from grain to grain, germ is also a rich source of B vitamins. This group of vitamins plays a number of important roles in the body, yet are mainly concerned with metabolism and maintenance of healthy cells.

Endosperm – the benefits

The starchy part of the grain isn’t all bad, it is just better as nature intended. Aside from the energy value of its carbohydrate content, the endosperm can contain some protein with vitamin B and minerals in small amounts.

Whole grains in breakfast cereals

Here’s a closer look at some of the whole grains in our breakfast cereals, and the specific benefits of each.


Quinoa is a pseudograin. Easy to digest, and gluten free, it is a complete source of protein with all the essential amino acids that are vital for tissue growth and repair. Rich in the beneficial fatty acids oleic acid and alpha-linoleic acid, quinoa can help lower LDL cholesterol. A good source of antioxidant vitamin E, it also contains the antioxidant flavonoids quercetin and kaempferol (both examples of phytochemicals).

Our five grain porridge contains quinoa.


Spelt is a true grain. A variety of ancient wheat, it is high in fibre and has more protein than modern wheat. It is also said to be easier to digest than modern wheat, and although not gluten-free it does contain less gluten.

Spelt is high in fibre, and is rich in soluble fibre that helps lower LDL cholesterol and blood sugar regulation. It is a good source of B vitamins, in particular B3 which aids in energy metabolism and the synthesis of fatty acids. The mineral profile of spelt includes copper, iron, zinc, magnesium and phosphorus.

Our spelt and agave nut crunch is made with spelt.


Rice is a true grain. It is also gluten free. Brown rice is the unrefined whole grain, whilst white rice has had the husk (or bran) polished away. Rice contains phytosterols that have shown to help with hormonal balance.

Rice has a rich mineral profile that includes selenium, which has been shown to reduce the risk of colon cancer, and magnesium which can help to lower the risk of diabetes.

Our hinterland bircher muesli is made with rice bran.


Oats are a true grain. They are considered to be a true superfood and as such form the basis of many healthy breakfast cereals. A nutrient powerhouse, oats contain more soluble fibre than any other grain. Easy to digest, they also contain a natural sedative.


Barley is a true grain. High in fibre, it is far better at controlling blood sugar than wheat is. Barley is also considered a prebiotic as it helps to feed good bacteria in the gut. Helpful for lowering LDL cholesterol, barley is a good source of magnesium and manganese.

Our fig and apricot bircher muesli contains barley.


Buckwheat is a pseudograin. Like barley, buckwheat is a prebiotic that helps feed good bacteria in the gut. Packed with both insoluble and soluble fibre, buckwheat is also a good source of amino acids. Gluten free, it contains the plant chemicals quercetin and rutin; both powerful antioxidant flavonoids.

Our gluten free maple nut crunch is made with buckwheat.


Triticale is a true grain. A hybrid of wheat and rye, it is higher in fibre and protein than either and offers better blood sugar control. With a rich mineral profile, triticale is said to be good for the circulation with its combination of iron, copper and folic acid contributing to healthy red blood cells.

Our toasted cranberry granola contains triticale.

We will be looking at triticale in more detail in an upcoming article.

If you are interested in finding out more about the gluten content of grains, read our article about ‘gluten-free grains’.

Remember – whole grains foods are not always healthy

Including foods that contain whole grains is an excellent start, but just because it contains whole grains doesn’t necessarily make it a healthy choice. Many of the foods that we buy are marketed as wholegrain but contain enough refined sugars to cancel any health benefits out. We recommend that you always check the label and take the other ingredients, particularly sugar, into consideration. Breakfast cereal manufacturers can be especially guilty of over emphasising the wholegrain content of products. You may find our article on low sugar cereals useful.


Don’t forget to check out our range of healthy cereals available to buy in bulk online. The more you buy, the more you save!



This article was reproduced on this site with permission from the “Gourmet granola manufacturer”.
See original article:- Whole grains are the heart of a healthy cereal

Cereal smackdown – muesli vs granola

muesli vs granola

Are you a diehard devotee of granola or do you prefer your healthy breakfast with a little less crunch? Do you think muesli got a raw deal whilst granola evolved into muesli plus?

It’s a cereal smackdown but who will win the battle of muesli vs granola?

The difference between granola and muesli

If you stood the main ingredients of muesli and granola side by side they would be fairly similar. A healthy breakfast of wholegrains, nuts, seeds, and dried fruit, the major difference between granola and muesli is that muesli is raw whilst granola is baked. To facilitate this baking, and turn raw wholesome muesli into crunchy granola, oil and sugar are added. But there is more to granola than just oil and sugar, and in fact it never evolved from muesli at all.

Which came first – muesli or granola?

Most of us are by now familiar with the story of Bircher muesli and how it came about. But did you know that Bircher muesli was actually the first muesli invented? Never intended as a breakfast food, Swiss muesli was the poster child of healthy living. Other parts of Europe soon caught on, enticed by the clean image of fresh mountain air and pastures green. By 1960, commercial muesli was widely available.

Granola began life in the United States yet it was not the lovechild of muesli and flapjack at all. Muesli and granola both came into being around the end of the nineteenth century but the original granola was made from wheat, not oats.  It was not until the 1960s that fruit and nuts were added by health conscious hippies, and commercial granola was not available until the 1970s. As it turns out, the two cereals may share many similarities but are in fact completely different things.

Muesli vs granola

So, other than grains, nuts, seeds and fruit, what’s in the bag? Many commercial brands of muesli may have sugar and milk powder added. If your muesli makes the milk taste rich and sweet, chances are it has plenty of both. Gourmet muesli has far less, if any, of these additions. Granola will have some form of fat, and some form of sweetener, added. What these actually are will vary. Commercial varieties of granola are unlikely to be made with butter as it would turn rancid quickly, but they can contain high amounts of unhealthy hydrogenated or trans fats. Sugar content will vary from refined white sugars and corn syrup to the more acceptable face of honey or maple syrup. Even then, quantity counts.

Muesli is served cold, with milk or juice added. It can be soaked, as in Bircher muesli or overnight oats, or even cooked and served hot like porridge. Muesli is pretty versatile but you probably wouldn’t want to snack on a dry handful straight from the box. Granola, on the other hand, was seemingly made for to be eaten naked and unadorned as a snack. Usually served cold, with or without milk, it is not unheard of to serve granola with hot milk. Granola is also an important feature of a granola bowl, smoothie bowl, or acai bowl.

Yet muesli got stuck with the health-food-as-penance reputation whilst granola got to be the good time girl. The acceptable face of oat eating. Both may have began life as health foods, but by the time the food industry got its wicked way neither muesli or granola could claim to be health foods.

Thankfully things have changed and most gourmet granola and muesli are full of the healthy grains, fruits, nuts and seeds that make cereal and milk the ideal healthy breakfast. But is muesli better than granola? Muesli may be less moreish, largely because it has no fat or sugar, but gourmet granola is not all about butter and syrup. Most of our healthy granola has no added sugar and is made with healthy fats.

Toasted muesli vs untoasted muesli

What even is toasted muesli? Is there a difference between granola and toasted muesli? Well, toasted muesli sits somewhere between granola and muesli. It can be made with no sugar or oil, but a little of each helps it along. Toasted muesli won’t clump together into crunchy clusters like granola can, but the toasting adds an extra dimension of texture and flavour. Gourmet granola sometimes has more in common with toasted muesli than it does with granola. Which is no bad thing.

Can you make granola from muesli?

Well, yes you can. But why would you want to when there are so many delicious healthy alternatives available? Here’s some of our favourite healthy granola, all baked by hand here in Australia.

Apple Supreme Paleo, gluten-free granola

This one is grain-free as well as gluten-free. A blend of fruit, nuts and seeds for the perfect Paleo granola.


Cranberry Crunch Granola

A classic double baked muesli. Made with Australian pesticide-free almonds, cranberries, pecans and cinnamon alongside organic rolled oats.


Maple Nut Crunch, gluten-free vegan granola

The gluten-free version of our award winning granola. A gourmet granola with quinoa and puffed buckwheat instead of oats. Because contrary to popular belief, oats are not gluten-free.


Maple Nut Crunch Granola

An award winning granola made with agave and maple syrup.


Spelt and Agave Nut Crunch Granola

A healthy breakfast idea made with ancient grain spelt as well as organic rolled oats. Uniquely favoured with cinnamon and a touch of cardamom.

Here is a great Bircher Muesli: Fig & Apricot Bircher.


Head over to our online store where our healthy breakfast cereals are available to buy in bulk.


So who wins the cereal smackdown? We think both muesli and granola are absolute winners. Aaah.

This article was reproduced on this site only with permission from our parent company the “Gourmet Online Wholesale Grocer”. See the original article here:- Cereal Smackdown – Muesli vs Granola

What is Bircher muesli and how easy is it to make?

What is bircher muesli title

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

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

  1. Mix the liquid with the oats and soak in the fridge overnight.
  2. Stir in the grated apple.
  3. 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.



Apple Supreme Paleo is Gluten Free and Organic

Apple supreme paleo

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 Granola

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

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.