Ljupka Peev Naturopath, Nutrition, Herbal Medicine for women's health and fertility.


This is an easy recipe for a nutritious snack or breakfast that is a modified version of Bircher Muesli. It can be made ahead of time, in larger quantities, and portioned into smaller containers (take-away coffee cups work well), ready to grab and go.

The key to this recipe 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. I have also provided a low-calorie version.
- 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.

Preparation time:  2 minutes
Cooking time: None
Serves: 1
Equipment: Herb/coffee/nut grinder  or other appliance that will grind up seeds.



  • 6 – 8 almonds
  • 1 teaspoon chia or flax seeds
  • 1 teaspoons pumpkin seeds
  • 2 dessertspoons oat bran
  • Small handful of blueberries or other berry
  • 1 cup natural yoghurt*
*Use as much yoghurt as you need to achieve a thick consistency. Too little & it will become very dry as the oat bran soaks up some of the liquid.




Freshly grind the seeds & roughly crush the almonds.


Add the oat bran, berries & yoghurt, & mix to combine. Add more yoghurt as needed to achieve desired consistency.


If making a bulk quantity add more yoghurt & only prepare up to 3 days worth, as with time the oat bran will soak up much of the liquid.


Low-calorie version
Limit the total amount of nuts & seeds to 1 teaspoon of seeds or 6-8 almonds (not both) and use low-fat yoghurt.

Breakfast, Recipes, Vegetarian
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