Bircher muesli is basically oats soaked overnight with grated apple, lemon juice and whatever else your heart desires. I love making a batch on a Sunday night and storing it in jars as it keeps for about three days.
Even if I like to follow a mainly Paleo diet (which eliminates grains), oats is the one grain I find hard not to eat because it’s so versatile and delicious hot (chocolate porridge is amazing!) or cold. Oats can also lower LDL or ‘bad’ cholesterol because of its beta-glucan, a type of soluble fibre in oats that absorbs LDL, which your body then excretes.
This recipe is a raw and satisfying breakfast with a good mix of protein and fats (nuts and chia seeds), complex carbohydrates (oats) and antioxidants (strawberries). Oats are an excellent source of beta-glucan, a type of soluble fibre which is good for heart health, keeps you regular and leaves you feeling fuller for longer.
If you’re gluten-intolerant, swap the oats for some cooked quinoa.
Prep time: 20 minutes + overnight soaking time
1/2 cup of rolled oats
1 grated Granny Smith apple
1 pinch cinnamon
Juice of 1 lemon
1/2 cup almond milk
2 tbsp of chopped walnuts
1 tbsp chia seeds
1/2 cup of chopped strawberries
1 tbsp of honey to serve
1 banana, chopped, to serve
1. Mix together the oats, grated apple, cinnamon, lemon juice, almond milk, strawberries, seeds and walnuts in a bowl until well combined.
2. Place in a well-sealed jar or container overnight.
3. Serve chilled with a drizzle of honey and chopped banana.
Tip: Include some chopped dates for added sweetness, or substitute the strawberries for blueberries or raspberries.