Make your own Muesli

September 12, 2013

1 comment

Last Saturday we hosted a workshop: Make your own Muesli. 

Here’s the wrap up:

We focused on breakfast cereals to give you a little insight into some of the traps we fall into. Most of us don’t realise how much sugar is in the cereals we buy at the supermarket and how in fact some of them should probably be labelled as confectionary rather than “wholegrain nutrient goodness.”

Of course, we made our own muesli and found out everything that’s in it. But before we got into that, one of our Nourish leaders Steph, talked about the importance of breakfast.

She touched on education and modelling, where research shows the importance of educating parents on healthy eating as it is found children model those closest to them, especially in early childhood.  We learnt that a nutritious breakfast helps children:

  • Increase positive moods and energy
  • Increase children's intake of vitamins, minerals and dietary fibre and decrease intake of cholesterol and fat
  • Decrease the likelihood of obesity
  • Children develop positive breakfast habits for adulthood

Next we played an activity where kids and parents were asked to guess how much sugar (not carbs, just simple sugar) was in an average bowl of some of the most popular brands of cereal.

Sugar in Cereal productsWorkshop Kids


It’s quite incredible what the marketing teams behind these cereals are allowed to get away with. Let’s take one of my favourites and consider it for a second. Nutrigrain.

Firstly the name. Nutri (that’s short for nutrition or nutritious right?) and Grain, well that’s healthy, natural and a good source of complex carbohydrates.

Then the packaging.  Corn- Oats – Wheat. No problems there. Corn is basically a vegetable. Oats and Wheat are wholegrains.

Then it’s got Protein “For muscle development” Calcium “For Bone strength” And Carbs “For Energy”

This product sounds great so far doesn’t it!?

Then you think of their advertising campaigns. Iron Man. “You only get out what you put in” They show teenage boys growing into fit healthy young men by eating nutrigrain and Mum feeling great about making sure their kids have got enough energy to complete an iron man challenge!!

How do they get away with it? Nutri-grain is 32% sugar. It’s the second largest ingredient after flour.

The other results were surprising too:

Brand Serving Size Sugar Per 100g
Kellogg’s Nutri-grain 50g 16g 32g
Kellogg’s Coco pops 50g 18.25g 36.5g
Kellogg’s Special K 50g 7.25g 14.5g
Be Natural. Pink Lady Apple 50g 11.35g 22.7g
Uncle Toby’s Plus Fibre 50g 12.3g 24.6g
Uncle Toby’s Natural Style Muesli 50g 8.85g 17.7g

Overall, many of the cereals we buy at the supermarket are:

  • Highly processed
  • Full of  processed and refined grains (during this process a lot of the naturally occurring vitamins are lost, so they are then artificially added later)
  • Additives, preservatives and other nasties
  • High in salt

It’s scary to think that 25% of Australian children under the age of 18 are now overweight or obese and research is showing that if you’re overweight in your childhood, there’s an 80% chance that you’ll be overweight or obese as an adult.

Several studies have found a direct link between the increase in sugar consumption and obesity in childhood.

If we can target and improve these behaviours from an early age and teach children about the importance of choosing healthy foods most of the time, in particular by starting the day with a healthy, low or no sugar breakfast, then we set them up with positive habits to carry for their lives.

Kate Johansson and Steph Shadbolt

Ok so on a positive note!!

  • Mixing your own muesli means you know exactly what’s in it.
  • Getting kids involved with mixing it up means they’re learning about what’s in their breakfast. They can add the ingredients they like and leave out the ones they don’t.
  • It’s affordable. You can buy each ingredient in bulk as they store very well for up to months.
  • It’s versatile, in winter you can make porridge. Or bircher muesli. Add fresh fruit, milk or yoghurt.
  • Nutritionally Dense, meaning you’re getting a wide range of vitamins and minerals in just one meal.
  • 100% Wholefoods, minimally processed.

And most importantly, there was an overwhelming amount of feedback to say that it was DELICIOUS!

Smiling KidsMuesli home madeMuesli workshop

All in all it was a great afternoon!

Kate xx

1 Response


May 17, 2015

I love all the breakie products, however the coconut peacan salad topper is so morish I eat straight from the packet, it is so yummie…won’t last long !!!! It’s a great addition to any meal. Koja is the best healthy addition to food I’ve seen in a long time. This will be a staple in my diet from now on.
The turn around on my order to delivery was so quick. I live in country victoria, ordered after shark tank and received it by Wednesday. Well done Koja and thank you

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