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Super-healthy Bircher-muesli recipe

 

For my breakfast most days I have a glass of freshly squeezed fruit juice, a plate of freshly cut fruit (a different fruit each day - and different to the fruit juice to vary the intake of vitamins and minerals) and a bowl of my own-recipe Bircher-muesli which I prepare the night before.

I call this Bircher-muesli because most people associate that term with the ‘wet’ variety of muesli, rather than the dry variety, but my recipe bears little resemblance to the original recipe created around 1900 by Swiss doctor Maximilian Bircher-Benner which comprised rolled oats, lemon juice, cream and grated apple.

However, the term Bircher-muesli has become synonymous with any type of muesli that looks like what Dr Bircher invented, so here’s my version of the recipe:

Combine the following ingredients in a breakfast bowl:

  • Four [4] heaped dessertspoonfuls of unsweetened muesli mix*
  • One [1] heaped dessertspoonful of dried cranberries
  • One [1] heaped teaspoonful of pine nuts
  • One [1] heaped teaspoonful of wheat germ (raw, not toasted)
  • One [1] heaped dessertspoonful of oat bran
  • One [1] heaped dessertspoonful of wheat bran
  • One [1] heaped dessertspoonful of prebiotic oats

Mix the ingredients together and pour enough low fat or skim milk into the bowl to just cover the ingredients and then cover with plastic wrap and place in the refrigerator overnight.

In the morning (when all of the milk has been soaked up into the muesli mix – it will have expanded in size), remove the plastic wrap and pour the contents of a 150g tub of low fat natural yoghurt into the bowl, mix everything together, and then it is ready to eat.

The above quantities are sufficient for a hearty serving for one person (or two smaller servings) and provide a super-healthy way to start the day. If you like a sweeter mix, you can add some extra raisins when preparing the dry mix, or stir in some fresh blueberries (one of the healthiest fruits around) when adding the yoghurt in the morning.

* You can use whatever brand of dry muesli mix you like the best – but not the toasted varieties or ones with toasted flakes in the mix. I use a 50/50 mix of a German product called Seitenbacher Organic Muesli and an Australian product called Abundant Earth Organic Bircher Muesli which produces a tasty mix of rolled oats, wheat flakes, barley flakes, raisins, dried figs, apple, pear, and banana, and chopped almonds and hazelnuts.

Using a pre-packaged muesli mix as the base of this recipe saves a lot of preparation time, but if you can’t find any that suit your taste, you can make up your own using rolled oats, whole wheat flakes, and chopped dried fruits. You can vary the quantities of milk and yoghurt too if you like a stiffer or softer mix – in fact there are countless variations of this recipe that you could try. I am sure you can find one that you will like.