by Buffy Ellen
When I'm at home in the mid week, this bircher muesli is without doubt my favourite breakfast. It only requires a little bit of preparation the night before, and the result the next morning is a beautiful bowl of soft creamy oats, juicy plump fruit, and wonderfully digestible seeds.
Bircher muesli was the brainchild of Swiss physician Maximilian Bircher-Benner. He developed it in the early 1900's for his hospital patients, where a diet rich in fresh fruit and vegetables was an essential part of therapy.
This breakfast will leave you full and energized, never bloated, and keep you powering through the morning. It's the perfect combination of plant-powered protein, slow-release wholegrain carbohydrates, and essential fats, that will make your tummy and brain cells sing. A great alternative to store-bought cereals, most of which are full of refined sugars, over-processed grains, and have little to no nutrients left. Plus this version is easier on the wallet, more sustainable without all the packaging of store-bought mueslis, and tastes way better too!
The secret ingredient to this bircher is the addition of chia seeds. Chia seeds are super high in Omega 3 essential fatty acids, great for the hair, skin, eyes, and general organ function. When added to liquid, chia seeds absorb more than double their volume to become a lovely gel which is great for cleansing the digestive system. They also add a wonderful texture to this muesli. The mesquite and lucuma powders (two ancient superfood fruits from South America) are optional, but add a delicious hint of creamy caramel to the mix.
You can easily switch up the ingredients I've used below depending on what you have available and what's in season. For example:
I generally keep the base recipe the same, and just change the main dried fruit and nut options. Some of my favourite combos are white mulberries & brazil nuts, goji berries & hazelnut, incan berries & almond, apricot & almond, date & cashew, and fig & walnut.
I'm also a big fan of making things even quicker in the morning by tripling or quadrupling the recipe for a few days' worth of breakfasts in advance. Just add your grated fruit and toppings fresh each morning (so they don't go brown). You can also put each morning's portion in a sealed jar if you need breakfast on the run.
Serves 1 for Breakfast (or Afternoon Tea if that's how you roll)
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1/4 - 1/3c oats 1 tsp chia seeds 1 Tbsp coconut chips 1 Tbsp goji berries 1 Tbsp sultanas 1 Tbsp brazil nuts, chopped 1 tsp pumpkin seeds 1 tsp sunflower seeds 1/2c almond milk
For a bulk batch of muesli (~12 serves):
3 1/2c oats1/4c chia seeds1/4c coconut chips1/4c goji berries1/4c sultanas1/2c brazil nuts, chopped1/2c pumpkin seeds1/2c sunflower seeds6c almond milk
Optional:1 tsp mesquite powder1 tsp lucuma powder1 tsp coconut nectar (if need extra sweetness) Squeeze lemon juice
1 small pear, grated with skin on
Toppings: your favourite fresh or dry fruit, coconut chips, bee pollen, chopped nuts
c = 250ml cup, tbsp = 15ml tablespoon, tsp = 5ml teaspoon
Would love to know what combos you come up with. Let me know in the comments below, or come on over to our Facebook page and share your tips with us there.
PS If you enjoyed this recipe we'd love you to share the goodness on Facebook (hit the Like & Post to Facebook buttons below), Twitter, or forward the link to a health loving friend.
Buffy is the founder of Be Good Organics, and loves creating delicious yet simple plant-based whole foods recipes.
Buffy also oversees our Be Good Organics online store, full of plant based goodies that she personally uses and loves. Sign up for our newsletter below to be the first to receive her weekly recipes.
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I'm Buffy, a food obsessed nutrition nerd, former financial research analyst and investment banker, and now - full time blogger, nutritionist and soon to be naturopath. I live in Auckland, New Zealand with my partner Tony, our two cats Zeus and Luna, and our cute-as-pie little girl Mila. Can't wait to share some healthy recipes with you! READ MORE HERE...
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