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Bircher Muesli with Pear, Coconut and Chia Seeds (Breakfast)

 

Bircher muesli was first developed by a Swiss physician, Maximilian Bircher-Benner as part of the therapy he prescribed for his patients. Often called simply ‘overnight oats’ Bircher muesli is an ideal breakfast food – it can be assembled the night before, left in the fridge overnight and enjoyed in the morning – there is no cooking required. It's also a perfect combination of plant-based protein, slow-release wholegrain carbohydrates, and essential fats. The version below calls for pears and coconut, but alternative combinations are provided in the notes.
20

Yield

1

servings

Prep

10

min

Cook

0

min

Ready

12

hrs

Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber, Sodium-Free, Low Sodium
 

Ingredients

cup rolled oats
gluten-free
½ cup almond milk
or freshly squeezed orange juice
*
1 teaspoon chia seeds
heaping teaspoon
*
1 teaspoon coconut, shredded (desiccated)
unsweetened, heaping teaspoon
*
1 teaspoon pepitas (pumpkin seeds)
heaping teaspoon
1 teaspoon mesquite bean powder
optional
*
1 teaspoon lucuma powder
optional
*
1 each pears
organic, grated with skin on (or green apple)
1 teaspoon maple syrup
optional
Toppings: coconut flakes, bee pollen, chopped nuts, fresh or dried fruit of your choice

Directions

Add all ingredients except pear and toppings to a bowl, leave to soak in fridge overnight.

In the morning, add freshly grated pear and extra water / almond milk / orange juice if you want a thinner consistency.

Top with your favourite combo of fresh or dry fruit, coconut flakes, bee pollen and chopped nuts.

Notes: Some other suggested combinations: top the muesli with a quick strawberry compote: cut strawberries into quarters, add a little vanilla and orange juice and sprinkle with xylitol (optional, for extra sweetness). Leave for 15 minutes until the strawberries release their juice, mash with the back of a fork. Serve on top of the Bircher oats. You can also top the oats with organic dairy yoghurt or coconut yoghurt.

Notes: adapted from begoodorganics. com. Photo credit: begoodorganics. com

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 238g (8.4 oz)
Amount per Serving
Calories 32711% of calories from fat
 % Daily Value *
Total Fat 4g 6%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 4mg 0%
Total Carbohydrate 22g 22%
Dietary Fiber 11g 44%
Sugars g
Protein 19g
Vitamin A 1% Vitamin C 12%
Calcium 5% Iron 16%
* based on a 2,000 calorie diet How is this calculated?

 

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