Breakfast, Recipes

Swiss Bircher Muesli

October 16, 2011

When I cook food or prepare a meal I aim for two things: 1. Healthy food. 2. Good tasting food.

All of the meals that I prepare taste good (of course, why else would I be eating them), but 90% of the food that I cook is genuinely healthy. I know a lot of people still think that their food won’t taste good if it’s healthy but that is just so wrong. When is comes to healthy eating you need to have a healthy attitude. If you really believe that you can look and feel your best by only eating junk and drinking sugar-loaded sodas then that’s totally up to you. I however know that eating nutritious and fresh food does have a  positive influence on my body.

Even before I started studying Nutrition I loved to cook. However now that I know so much more about the effects of food on our bodies, cooking and eating is so much more exciting and I love to learn about the health benefits of the foods I’m eating.

Today I will share with you a family breakfast recipe: Swiss Bircher Muesli

I absolutely love everything that has to do with oats and if you do too, you will be thrilled to hear about the health benefits this cereal grain entails. Oats are rich in non-starch polysaccharides (NSP), also known as dietary fiber. NSP are structural components of cellulose (plant cell wall) and are resistant to digestion by human gut enzymes. The insoluble fiber therefore moves through the intestines and prevents constipation.

Because of the high amount of fiber the oats contain, they fill you up for a very long time (they are therefore an excellent breakfast). Oats are also found on the low end of the glycemic index (GI), the index that indicates the effects of carbohydrates on our blood sugar level. They are digested and absorbed slowly and therefore controls our appetite. Oats however are also great for people suffering from diabetes as they maintain a steady glucose level in the bloodstream. A further advantage is that is has shown to have cholesterol-lowering effects which is positive for everyone, not only those with elevated cholesterol levels.

As you can see there really is no reason not to eat oats. There are so  many variations of how to eat them from oatmeal, cookies or breads or mixed into a smoothie for a fiber boost.  Or just try my Swiss Bircher Muesli:

For 1 portion you will need:

  • 1/3 cup oats
  • 3/4 cup boiling water
  • 1/2 banana or 1 small banana, mashed
  • 1 apple, peeled and grated
  • natural yoghurt
  • orange juice
  • honey
  • suggested toppings: nuts, berries, chocolate flakes, fruit, etc.
  1. The important part about this recipe is that you let the oats soak up the water over night. Therefore mix the oats and the boiling water together and let it rest over night.
  2. In the morning, mix the grated apple and the mashed banana in with the oats (these should have soaked up the water overnight and be slightly creamy)
  3. Stir carefully. Then add 1-2 tablespoons of natural yoghurt and a splash of orange juice.
  4. At the end add about a teaspoon of honey and stir everything well.
  5. Top the muesli with the topping of your choice. I like mine with nuts and fruit.

Topped off with cranberries, raisins, nuts, chia seeds and...

...a clementine

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