Ljupka Peev Naturopath and Herbalist
Bircher Muesli

Bircher Muesli

This is an easy recipe for a nutritious breakfast that can be eaten hot or cold. Soaking the rolled oats and almonds overnight will cause them to soak up the milk and make them easier to chew the following day.

The key to this breakfast is the oat bran (found in most supermarkets). This provides additional soluble fiber to the diet, improves satiety (the feeling of fullness) and helps to control serving size. ½ cup of oats does not seem like much, but after soaking them and adding the oat bran, most people find that this breakfast is very filling and sustaining.

I have also provided a low-calorie version that can be made in larger quantities and portioned into smaller containers (take-away coffee cups work well) for a ready-made, quick breakfast.

You might also like the Nutritious & Delicious Yoghurt Snack that is a modified version of this recipe.

- Enjoy!

Note: Low-fat yoghurts often contain high amounts of sugar. As a general rule, yoghurt containing fruit or flavoured yoghurt is often high in sugar. It is important to note that even plain yoghurt will contain some sugar by way of lactose (a type of sugar naturally found in dairy). On average, plain low-fat yoghurt will contain 5-7g of sugar per 100g of yoghurt. Anything beyond this is additional sugar added for flavour.

Ingredients:

  • ½ cup rolled oats
  • 1 heaped dessertspoon oat bran
  • 6-8 almonds
  • 1 dessertspoon freshly ground pumpkin seeds (or other seed of choice).
  • Fruit to taste: grated apple or pear, berries or banana
  • Low-fat yoghurt
  • Low-fat milk, soy milk or water

Method:

1. Put oats, almonds, pumpkin seeds, and oat bran into a bowl. Cover with low-fat milk, soy milk or water and leave in the fridge overnight.

2. The next morning, either heat up the mixture or leave it cold. Add a dollop of yoghurt and some fruit and its ready.

3. You can also add cinnamon for additional flavour.

 

LOW CALORIE VERSION:

This version provides only 150 calories, about 12grams carbohydrates and 16g of protein. It is still very satisfying and filling, and can be made in bulk and portioned into smaller containers (as suggested above) for a quick and easy breakfast. It can also be used as a snack between meals.

Ingredients:

  • 1 cup low-fat, low-sugar yoghurt
  • 2 heaped dessertspoon oat bran
  • Fruit to taste: ½ grated apple or pear, a small handful of berries, or ½ banana

Method:

Add the oat bran and fruit to the yoghurt and stir through to combine.

Breakfast, Recipes, Vegetarian
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