Erb Muesli - lactose-free, gluten-free (vegan, raw, clean)

Erb-Muesli is a vegan (lactose-free), raw muesli. With seeds instead of grains, it is gluten-free and a good “bread replacement".

You can read about why I created Erb Muesli — and then three different versions of it in this longer text. Thanks to the grains and seeds used, Erb Muesli has an especially good ratio of omega-3 fatty acids and covers two-thirds of the daily requirement for fiber. This is particularly important for intestinal health.

Bircher Muesli developed by Dr. Max Bircher-Benner contains condensed milk and has rolled oats and apples as main ingredients: not regarded as "clean eating". From the Wikipedia entry, we can see how the establishment criticizes "clean eating" and his vegetarian (but not vegan) muesli in a very biased manner. For example, the entry discusses legumes, even though these are not contained in Bircher Muesli, and includes statistics showing that a raw food diet is unhealthy. However, these statistics are based on a study of 18 volunteers who ate an unbalanced raw food diet. It is not in the industry’s best interest to promote a natural raw food diet. In any case, Dr. Bircher had a better end than did Dr. Ignaz Semmelweis.

The book review of Salt Sugar Fat may cause you to see things in a new light — as would the book reviews of Milch besser nicht! (Milk, better not) and The China Study.

The high vitamin C content of the orange and lemon juice in Erb Muesli increases the enzymes needed to covert α-linoleic acid (ALA) in the grains and seeds into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The nutrients contained in the ingredients used for Erb Muesli provide increased protection of the bones against osteoporosis and promote circulation, which in turn helps decrease your risk of developing cardiovascular diseases. Vitamin C also reduces the production and tissue concentrations of arachidonic acid, an acid which promotes inflammation (helps prevent arthritis, MS, and other diseases).

Our "near-natural food" now has a buzzword: clean eating.

The grain mix can be prepared ahead of time. Buy your favorite grains and seeds and use either the same amount of each or vary as you wish, place in a large bowl, and mix together. It usually lasts for several weeks.

You can store the grain mix, for example, in a large pickle jar that has a good screw-top lid. The jar should be dry on the inside. It is best to protect the grain mix from light or at least not store it in the direct sunlight. A 70 g serving of the grain mix is equal to about 7–8 rounded tablespoons (a rounded tablespoon is the amount on the spoon when you scoop the grain mix out of the jar).

We usually use five or six different types of grains and seeds, and on rare occasion also (Mexican) chia seeds. The muesli (without sugar!) will keep you feeling full for quite some time.

Grains and seeds that are properly stored stay good for years. But after they are ground, they are susceptible to attacks by bacteria and fungi. This is why we use freshly ground grains and seeds or freshly rolled oats. For the reasons above, rolled oats that you buy from the store are pasteurized and therefore not raw. Natural or "clean eating" is our motto.

You can, of course, also use millet, sorghum, garden seeds, amaranth, teff, Kañiwa, pitseed goosefoot, or any of the quinoa varieties. These grains (except for millet) are all pseudograins, also known as pseudocereals. Pseudograins are gluten-free as is millet.

If you eat a lot of processed food, you should increase the amount of flaxseed you consume. This is because flaxseed contains by far the highest amount of essential omega-3 fatty acids and is able to at least to some extent make up for poor diet choices. Never use only flaxseed because this will make it very hard for your coffee grinder. And the nutrients contained in Erb Muesli would then no longer be balanced.

You can vary Erb Muesli as desired to provide for a change of pace — Erb Muesli is a stark contrast to a traditional breakfast that makes you feel hungry sooner because the carbohydrates are quickly released into the bloodstream.

The simplest way to vary Erb Muesli is probably to add oat groats that you freshly roll yourself using a grain mill. If you don’t have oat groats, you can start by adding store-bought rolled oats, but then you are eating something that doesn’t quite qualify as Erb Muesli.

You can also “refine” your Erb Muesli as desired by adding freshly grated ginger or a little cinnamon or by grinding star anise or aniseed together with the grain mix. Another option is to add vanilla, making sure that you choose a natural, unprocessed product. If you would like to gain weight, you might try adding chopped dates, raisins, (or: sultanas), hazelnuts, or other nuts.

If you are using organic lemons, we recommend that you grate at least part of the outer layer of the lemon peel (lemon zest) into the bowl. Tastes delicious and refreshing! Follow the link for information about other ways to use lemon peel.

For daily Selenium we recommend 3 - 4 Brazil nuts, if originating from Bolivia. See special text on Selenium and Brazil nut.

If you are not eating a raw food diet or not so worried about consuming carbohydrates that are quickly absorbed, you can also use agave syrup or cranberry or rose hip preserves. Children tend to like things sweeter than adults! However, we no longer see this as "clean eating". Sweeter fruits would be the alternative.