You already know that I’m a big fan of oats for breakfast. I don’t always want porridge however, so another good option is Bircher Muesli (sometimes known as overnight oats). Originally developed at a Swiss health farm at the end of the 19th century by Maximilian Bircher-Benner, Bircher muesli still fulfils it’s original aim of getting more fruit into your breakfast. It’s also less ice-bath-and-birch-twig-enema than you might imagine from it’s origins.
The internet is now awash with different variations of this nutritious start to the day, but there are three key elements which make a true Bircher muesli – oats, grated apple and the fact that the oats must be soaked. Different recipes use different ingredients for soaking. I used to use apple juice, but in in the interests of trying to reduce my sugar intake, I now tend to use nut milk.
I also add a few chia seeds to my recipe which boost the protein content and give the end product a thicker texture, plus some ground flaxseed which is a great source of additional fibre. As well as the apple, I also add some natural yogurt which gives a fresh flavour and adds some additional calcium and protein.
As you know, I don’t have a lot of time first thing, so most of this can be thrown together the night before, and just finished off in the morning.
28g porridge oats
10g chia seeds
5g milled flaxseed
150ml milk of choice (I usually use almond milk)
50g plain yogurt
- The night before, put the first four ingredients into a tub or jar and give a good stir. Pop in the fridge overnight.
- In the morning, grate the apple and stir into the mixture, along with the yogurt. If you’re really short of time, grate the apple and mix with the yogurt the night before ready to add in the morning, although the apple might still go a little brown.
- Ta da!
You can also top with some additional fruit or stir some fruit puree through. It’s also good with some sultanas and cinnamon stirred through before soaking.