Super Berry Bircher Muesli

Bircher muesli is a quick and nutritious breakfast that could possibly save you an extra 10 minutes in the morning! Yes, you read this correctly, that means one extra hit of the snooze button! You prepare it the night before, leave in the fridge, and then boom. Instant breakfast in the morning. No cooking, no clean-up.

It was originally created around 1900 by a Swiss doctor called Maximilian Oskar Bircher-Benner. This smart dude fed it to the patients in his hospital, where a diet rich in fresh fruit and veggies was a core aspect of his therapy. The original recipe included oats, apples, nuts, a squeeze of lemon juice and sweetened condensed milk. The oats were soaked overnight to make them more digestible, and then served in the morning with yoghurt.

LRM_EXPORT_20170505_150444

All grains, legumes and nuts naturally contain quite a lot of phytic acid. During digestion, the phytic acid binds to vitamins and minerals in our food, making them more difficult to absorb. By soaking our grains and legumes, we break down some of this phytic acid ahead of time, making the awesome goodness of grains and legumes more available to our bodies!

Of course, Bircher muesli has evolved over the years since 1900, and now there are dried store bought muesli varieties that often contain far more grains and sugar than the original light recipe, which was more focused on fresh fruit.

The good news is that health nuts are always finding creative ways to pimp up this awesome recipe. ┬áThe one I’ve made here replaces the apples with berries, and the condensed milk with homemade nut milk. I’ve also used a combo of nuts, seeds, and some fancy extras instead of just nuts.

This serves one small person, but feel free to one-and-a-half it or double it if you know you have a long day ahead of you!

*This recipe is vegan-friendly, refined sugar-free & gluten-free if you use certified gluten-free oats*

LRM_EXPORT_20170505_150044.jpg

SERVES: 1 | PREP TIME: 5 minutes | COOK TIME: 0 minutes!

INGREDIENTS

3 tablespoons oats (use gluten-free if you’re gluten intolerant)

3 tablespoons nutritious nuts, seeds and dried berries! I used:

  • 1 tablespoon pumpkin seeds
  • 1 tablespoon sunflower seeds
  • 1 tablespoon fancy extras (I used this superfood breakfast topper, but it’s not necessary! Use whatever you have lying around the house- chopped nuts? flax or chia seeds? cacao nibs? goji berries?)

Handful of fresh mixed berries (I used raspberry and some blueberries)

1/2 cup nut milk of you choice (I used homemade but store-bought is fine)

A squeeze of fresh lemon

METHOD

  1. Place all the ingredients into a breakfast bowl or kilner jar. Mix around and mash the berries into the other ingredients.
  2. Cover and leave in the fridge overnight.
  3. That’s it! Instant nutritious breakfast awaits you the following morning. Eat it as is, or top it off with yoghurt and more berries, banana slices and drizzle of nut butter, or whatever you fancy yourself!
Advertisements