Bircher Muesli

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Bircher Muesli is a traditional Swiss oatmeal breakfast that has become popular worldwide.  This home-made cereal dish is your best choice of breakfast instead of any other commercial boxed (processed) cereals that are available in stores.  It takes a bit of time to prepare, as you have to soak the oats overnight, but it is definitely worth it. You get a full nutritious breakfast that no other store-bought cereal can ever match up to.

 

Recipe

Makes 4 servings

Ingredients:

Rolled Oats – 1 cup
Water – 1/3 cup
Yogurt – 3 table spoons
1 apple – grated (skin on)
Handful of nuts (walnuts/hazelnuts/almonds) – crushed
Raisins (or other dried fruit) – 2 table spoons
Soy/Almond/Skim/Oat milk (optional)

Directions:

  1. Soak the rolled oats in water overnight or for at least 2 hours
  2. Take soaked oats and add 3 table spoons of yogurt and mix well
  3. Mix in chopped nuts and dried fruit (or raisins)
  4. When ready to serve, grate an apple with skin on, add to the oats and mix well (half an apple for each serving)
  5. If consistency is too thick, add a bit of soy milk (or almond/oat/skim milk)

* you can keep the bircher muesli in your refrigerator for a few days, add a freshly grated apple before consuming.

 Health Benefits

Rolled oats – are a great source of fiber and many nutrients such as Vitamin E, Zinc, copper and many more. Oats are a grain that has fantastic health benefits. Eating oats regularly can help lower cholesterol; reduce the risk of diabetes (by regulating blood sugar), heart disease, and  some forms of cancer!

Apple  - keeping the skin on the apple is essential while grating it, because the skin contains a lot more fiber and vitamins than the inside part. Fresh fruit is one of the healthiest things you can give your body, and apples are full of anti-oxidants and disease fighting compounds.

Nuts - a great source of protein! Walnuts especially are a great source of omega-3 fatty acids that can help lower cholesterol and keep your heart healthy.

Yogurt - fermented dairy, especially the kind with stomach-friendly bacteria is great for keeping your digestive system working well, and is a great source of calcium.

Raisins - full of fiber and anti-oxidants, just like grapes raisins are very nutritious.

 

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