Easy Bircher Muesli

This is a really delicious bircher muesli, perfect for mixing up your breakfast repertoire with the warmer change in weather. This breakfast is a good source of calcium and protein from the milk and yoghurt and smart carbohydrates from the oats, dairy products and apple.

This breakfast is also filled with fibre, in particular the soluble fibre from the oats and flaxseeds, which helps to slow the digestive process and keep us fuller for longer, but also helps to stabilise blood glucose levels and lower cholesterol levels. And the resistant starch, from the uncooked oats, which as the name suggests resists digestion in the small intestine where starches are usually broken down, and then acts as a fuel source for the friendly gut bacteria in our large intestine. This plays an important role in bowel health. Visit this blog if you need a recap on fibre.

Interestingly, uncooked rolled oats are an excellent source of resistant starch, containing 4.4g per 1/4 cup of uncooked rolled oats. Whereas, cooked oats are not as much, containing just 0.5g of resistant starch per 1 cup of cooked oats. So, enjoying bircher muesli for breakfast instead of porridge is a great way to increase your resistant starch, to help improve bowel health.

What you need: 

1.5 cups rolled oats 

1 tablespoon chia seeds

1 tablespoon flax seeds 

1 tablespoon flaked coconut 

1 tablespoon pumpkin seeds

1 tablespoon sunflower seeds

1 teaspoon cinnamon 

1 grated apple 

1.5 cups milk of choice

1 cup yoghurt 

What you do:

  1. Add the dry ingredients to the large jar or container that you would like to use. Mix to combine.

  2. Pour in the milk, apple and yoghurt and stir to combine all of the ingredients.

  3. Place the lid on the jar/container and leave overnight in the fridge.

  4. Enjoy as is or with some fresh fruit and a scoop of extra yoghurt.


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