Imagine waking up to a healthy breakfast ready and waiting in the fridge? Better still when that brekkie is delicious and only took a few minutes to prepare. That’s what this recipe is all about providing.

I’d say I make this at home 3 weeks out of the month and it serves our bodies well. Mix it up as you like and dependant on what you have though it’s a complete meal and stores well – we eat it over one week. The recipe contains nuts though you could easily sub these out for another one of the seeds or for another nut that you prefer, say raw walnuts or macadamias.

Look forward to taking one easier step towards healthy eating and for more recipes just like this, head on over and check out the Wholefood Society Online with 100+ exclusive recipes for members + meal plans, step-by-step videos and guides.

Easy Bircher Muesli | Nadia Felsch
 

The Nutrition Low-Down

OATS

  • Rich source of fibre for digestive function, cholesterol management, energy production and cholesterol management
  • Energy from natural carbohydrates
  • Slow-releasing complex carbohydrates = satisfaction for longer

GREEK YOGHURT

  • Nourishing and natural – choose natural Greek yoghurt without added sugar or preservatives
  • Containing all required macronutrients in similar amounts
  • A probiotic source – if chosen well can contain key strains in high enough volume, known to support healthy gut bacteria including Lactobacillus acidophilus, Bifidobacterium and Lactobacillus Casei

PEPITAS / PUMPKIN SEEDS

  • Healthy polyunsaturated fats (omega 3 + 6) for healthy cholesterol management, brain, heart and cellular health in addition to functioning as an anti-inflammatory in the body
  • Satiating as promotes the release of leptin – a hormone that signals we’re satisfied
  • Good source of essential minerals including magnesium – key for 300+ enzymatic functions in the body and zinc – vital for immunity, skin health and the production of hydrochloric acid which breaks down food in our stomach
  • Contains phytosterols – an antioxidant that works to reduce oxidative stress in the body
  • Source of protein – specificially a source of the essential amino acid trytophan which our body uses to produce serotonin (happy!) and melatonin (sleep!)

SUNFLOWER SEEDS

  • Good source of Vitamin E for skin health, immunity and reducing inflammation in the body
  • Contains phytosterols – an antioxidant that works to reduce oxidative stress in the body
  • Healthy polyunsaturared fats (omega 3 + 6) for healthy cholesterol management, brain, heart and cellular health in addition to functioning as anti-inflammatory in the body
  • Source of selenium – a powerful antioxidant in the body and also supportive of DNA repair
  • Contains manganese and magnesium – important cofactors for a large variety of reactions in the body including glucose metabolism

Enjoy the high fibre, energy and mineral-rich recipe that I’ve shared here with you – perfect for a healthy brekkie in a busy life.

 

VG
Easy Bircher Muesli
 
Prep time
Total time
 
Author:
yield: 6-12
Ingredients
  • 3 cups rolled oats
  • ⅓ cup sunflower seeds
  • ⅓ cup pepitas
  • ½ cup shredded coconut
  • ½ cup chopped raw almonds
  • ½ cup natural sultanas
  • 1 tablespoon chia seeds
  • 1 teaspoon cinnamon
  • 1 tablespoon honey or maple syrup
  • 4 cups almond milk (or your preferred choice)
  • ½ cup Greek yoghurt
Instructions
  1. Combine all ingredients in a large airtight container
  2. Mix well and store overnight in container in the fridge
  3. Serve with fresh fruit
Notes
Substitute with the nut and seed mix that you prefer, or have around and maintain similar ratios for the best result.

I like my bircher quite soft though if you prefer it a little drier, use 3-3.5 cups milk.

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