Here are the results!
My muesli per 45 g serve (toasted)
884kJ, 14g fat, 6.6g sugar, 3.7g fibre
Carman's berry bircher muesli (untoasted)
797kJ, 6g fat, 11g sugar, 3.4 g fibre
Arnold's farm toasted full o fruit
820kJ, 5 g fat, 11g sugar, 4 g fibre
Macro organic protein, fruit, nuts & seeds muesli (untoasted)
759kJ, 6 g fat, 2 g sugar, 5.3 g fibre
As you can see the kilojoules or energy is all pretty similar. My muesli is high in fat but it is from good, or unsaturated, fats like seeds, nuts and some oil used for toasting. The sugar is moderate and the fibre is good too.
I think the key issue here is portion size. Muesli is quite energy dense but small serves like 30-50g (about 1/4 cup) gives you good fats and fibre and a little sugar. I used to think that untoasted muesli is lower in fat and sugar but the numbers above show you really just have to check each label for it's merits.
5 cups rolled oats
1 1/2 cups (200g) sunflower seeds
2 cups (300g) pepitas (pumpkin seeds)
1 1/2 cups (200g) slivered almonds
1 cup shredded coconut
1 cup wheat germ
1 cup dried apricots, chopped
1 heaped tsp ground cinnamon
1/2 tsp allspice
1/2 tsp nutmeg
1/2 cup honey
1/3 cup (80ml) canola oil
- Preheat oven to 160 degrees C. Line 3 baking trays with baking paper
- Combine oats, sunflower seeds, pepitas, almonds, coconut and wheat germ in a very large bowl.
- Heat the oil and honey together in a saucepan over low heat until mixed. Don't boil them! Remove from heat and add cinnamon, allspice and nutmeg and stir.
- Add the oil to the dry mixture and mix well
- Spread the mixture between the baking trays and bake for 10 minutes. Remove form the oven and stir and place back in the oven for another 10 minutes.
- Remove from the oven and leave to cool completely. Stir in the apricots and store in an air tight container.
- Serve with yoghurt, milk and fruit.