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Good Tummy Muesli – Gluten & Fructose Free

Vegan, Gluten Free, Dairy Free and Low Fructose

Total Protein Count: Not suitable for PKU diets
Serving Size = 1 cup
4 Serves

charlotteats good tummy muesli

Muesli has been one of those foods that I have learned to ignore. It has never really sat well with my tummy and some of the earlier gluten free mueslis on the supermarket shelf tasted like cardboard and chewed a bit like plastic. There are now some really lovely gluten and fructose free products out now, but they can really be expensive. In saying that, it is still so nice in the summer to relax and have a light bowl of muesli and yoghurt. So I make my own.

The Charlotteats Good Tummy Muesli is both gluten and fructose free. I’ve also added fibre and protein with the LSA, physllium husk, nuts and seeds. Because these ingredients have been activated beforehand, the whole mixture should stay in the fridge so they don’t oxidate.

Activated Nuts and Seeds

I prefer to use activated walnuts as opposed to almonds because they are just a bit easier to digest. Walnuts are also exceptionally high in polyunsaturated fatty acids and high in omega 3 & 6. They are a rich source of fiber, folate and magnesium (excellent for women). The bitter principle in walnuts actually helps in stimulating bowel movement (great for the morning in place of your coffee).

You can buy activated nuts but you’ll be spending a fortune. It is so easy to activate nuts and seeds at home. I am planning to write a blog on Activating Nuts and Seeds with instructions and some flavour ideas.

Make your own LSA

I also made my own LSA with the leftover almond pulp from making homemade almond milk. It is so easy to do. With activated seeds, grind the linseeds and soaked sunflower seeds seeds seperately in a blender until they are fine in texture. The linseeds need to be ground on their own because they are too small and require a bit more time. Add all the ground seeds together one more time in the blender.


I try to add fermented foods during the early part of my day and if my tummy is handling it well, then I like to add acidophilus yoghurt to my muesli. I found years ago that despite my lactose intolerance, I could handle acidophilus yoghurt; albeit only about 2 large tablespoons worth any more and I will experience pain.

Another good probiotic for breakfast is kefir. Kefir is a milk-based cultured, enzyme-rich food filled with friendly micro-organisms and contain different types of beneficial bacteria compared to yoghurt. It is also more nutritious and therapeutic than yoghurt. However, due to my lactose intolerance I cannot always tolerate kefir, even in small amounts.

Another alternative if you want to avoid dairy is coconut kefir. I have yet to make it but it is on the top of my list I promise to look into this further and write my experiences with it.


I also add cinnamon as an antifungal agent. For people suffering from excess Candida or yeast, cinnamon can help reduce it in the body.  Cinnamon can also reduce inflammation and there are also studies to show that cinnamon can help with blood sugar control.

I have followed the Candida Diet for several years now every time my candida gets out of control. Cinnamon has been an important part of the detox stage so I continue to add it in small portions. (*Note: there are warnings associated with high quantities of cinnamon, as a treatment.)

ENJOY! I hope you love it as much as I do.

1 cup / 20 g puffed quinoa
1 cup / 10 g puffed buckwheat
1/4-1/2 cup / 16-32 g LSA (ground linseeds, sunflowers & almonds)
1/2 cup / 65 g chopped (preferably active) walnuts
3 Tbsp / 38 g pepitas
1 Tbsp / 9 g chia seeds
3 Tbsp / 38 g sunflower
1 tsp / 5 mg cinnamon
3 Tbsp / 17 g physllium husk (optional)

Serving Suggestions:
approx. 1/2 cup / 100 ml kefir or probiotic yogurt of your choice
1 tsp slippery elm

Combine all ingredients in a large bowl. Store in an airtight container in the fridge and it should stay fresh for a week.
Serve with kefir or yogurt and slippery elm.

charlotteats good tummy muesli

– To prevent oxidation, keep the mixture in the fridge.
– Another great superfood to add are goji berries. Only add if you can tolerate them.


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