Easy Muesli Breakfast
A quick & simple Bircher Muesli recipe, perfect for tomorrow’s breakfast! Bircher Muesli is a low GI food giving a slow release of energy, keeping you fuller for longer!
Credits: Ceri, Zenxin master chef
Print the recipe!Simple Bircher Muesli
Preparation: Overnight & 5 mins
Cooking time: 0 mins
Total: Overnight (method) & 5 mins (prep time)
- 2 cups organic rolled oats
- 2 cups filtered water or a good mineral water like Volvic or Fiji
- ½ cup almonds or roasted Turkish hazelnuts
- ½ cup filtered water or a good mineral water like Volvic or Fiji
- Juice of 1 organic lemon
- 2 organic rose apples
- 125g organic grapes or blueberries
- 1 tbsp organic Bona Mel raw lavender honey
- 200g organic Barambah organic Bush Honey yoghurt (if dairy tolerant)
- 200g organic Raglan Coconut yoghurt (if dairy intolerant)
- Put 2 cups of rolled oats and 2 cups of water to soak overnight in the fridge to prevent natural fermentation.
- In the morning drain off any excess water.
- Place the almonds in the water and leave covered outside. This is to activate the almonds and neutralize the enzyme inhibitors which make the nuts difficult to digest and remove phytic acid which can inhibit mineral absorption in the gut. Throw away the soaking water.
- For the hazelnuts, they are already roasted so no point in soaking them.
Chop the almonds or hazelnuts. (Thermomix Turbo 1 sec)
- The nuts provide essential fatty acids and nutrients, with endless health benefits.
- Squeeze the lemon reserving the juice a large glass mixing bowl.
- Quarter and core the apples and cut small pieces immediately into the lemon juice to prevent oxidation. Fresh fruit provides vitamins and fibre and is a highly nutritious breakfast option.
- Add oats, almonds or hazelnuts and remaining fruit into the bowl and mix. Then add in the selected yoghurt and drizzle over the honey. Mix and serve.
The original recipe for raw muesli was developed by Swiss nutritionist Dr.Bircher-Benner in the 1900’s for his patients, as part of his healing therapy. He believed that a diet rich in raw and natural ingredients dramatically improved his patient’s health.
Having healed himself of jaundice using raw fresh apples, he used this and observations of the simple diet of Swiss Alpine shepherds to recommend a move away from meat and white bread. His ideas gained momentum after the discovery of vitamins in fresh fruit and vegetables in the 1930’s.
We have recently discovered that the simple shepherds’ diet in Sardinia and Icaria contributes to their inhabitants’ longevity, a phenomena known globally as Blue Zones. Analysis of commonalities include a high proportion of fresh fruit, whole grains, nuts and a little fermented dairy in the form of yoghurt or cheese.
In this recipe we may either use Barambah, an organic cow’s yoghurt with 5 live probiotic cultures or a Raglan a new dairy-free coconut yoghurt containing acidophilus and bifidus cultures.
The key to bircher muesli is always the overnight soaking to reduce indigestible enzyme inhibitors and phytic acid found in grains and nuts. The soaking makes the oats and almonds more easily digestible and improves the absorption of this nutrient dense muesli.
N.B. Some folk are intolerant to Avenin, the glutinous protein in oats.