Homemade Bircher Muesli

Planning ahead is the key to success, having a deliciously healthy breakfast option waiting for you each morning will ensure you are setting yourself up for the day in the best way.

This is one of my favourite go-to breakfast options, especially when I have a busy week ahead. This quick recipe can be prepared in a few minutes the night before or made in a larger batch and kept in the fridge for the week.

My version of Bircher Muesli provide a good mix of protein, fibre and healthy fats to keep you feeling satisfied through the morning, a great option to have before training and provides important fibres and nutrients to maintain a happy gut and healthy heart.

Some of the key power ingredients in this recipe are:

  • Rolled oats: This versatile grain contains large amounts of ‘Beta-glucan’ a type of fibre which is linked to healthy gut bacteria, lowering LDL ‘bad’ cholesterol, maintaining stable blood sugar levels and helping to slow digestion and control appetite. Oats also offer high amounts of anti-oxidants and anti-inflammatory properties due to their high phenolic acid levels.

  • Flaxseeds (Linseeds): These nutrient packed seeds are a great source of pre-biotic fibre, promoting healthy gut bacteria and regular bowels. The high levels of soluble fibre in flaxseeds help to reduce the amount of dietary fat you absorb across the day, helping to lower LDL ‘bad’ cholesterol.

  • Chia Seeds: These easy to use seeds are a rich source of fibre, antioxidants and heart-healthy omega-3 fatty acids. Including just as little as 1 tbsp of chia seeds each day has been linked to a reduced risk for heart disease, diabetes as well as improved digestion and gut health.

  • Greek Yogurt: Yogurt is an excellent source of calcium and protein, consuming it regularly may help to reduce the risk of osteoporosis. In addition, yogurt may contains high levels of probiotics which is great for a healthy and gut microbiome. Be sure to look for yogurt without added sugar and ones which contain good probiotic bacteria. For this recipe I have used Chobani plain yogurt. I also enjoy this recipe using Jalna natural greek yogurt and the biodynamic variety.

Recipe: Makes 4 serve

INGREDIENTS:

1 cup rolled oats

1 tablespoon flaxseeds

1 tablespoon pumpkin seeds

2 tablespoon chia seeds

2 tablespoon slivered almonds

1 cup yogurt (extra to serve)

1/2 cup milk

Fruit to serve


METHOD:

  1. Place all dry ingredients in a bowl and mix well.

  2. Pour the milk and add the yogurt over the top of the dry ingredients and mix through until everything is wet.

  3. Cover, and leave overnight in the fridge.

    Option: Portion into four seperate containers for a quick grab-and-go breakfast option.

  4. Add fruit and an extra scoop of yogurt to serve.


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Michelle Theodosirecipe