Fruity Bircher muesli

    10 min

    The original recipe for this nutritious breakfast cereal was developed over a century ago, by Dr Bircher-Benner at his clinic in Zurich. The technique of soaking the cereal, here using milk, makes it easier to digest, and also easier to eat. Try it not just for breakfast, but as a sustaining snack at any time of day.

    1 person made this

    Serves: 4 

    • 115 g (4 oz) rolled oats
    • 115 g (4 oz) sultanas
    • 250 ml (8½ fl oz) semi-skimmed milk
    • 1 crisp dessert apple, such as Cox's
    • 2 tsp lemon juice
    • 30 g (1 oz) hazelnuts, roughly chopped
    • 15 g (1/2 oz) pumpkin seeds
    • 1 tbsp sesame seeds
    • 100 g (3½ oz) strawberries, chopped
    • 4 tbsp plain low-fat bio yogurt
    • 4 tsp clear honey

    Prep:10min  ›  Ready in:10min 

    1. Place the oats and sultanas in a large bowl and add the milk. Stir to mix evenly, then cover and place in the refrigerator. Leave to soak overnight.
    2. The next day, just before eating, grate the apple, discarding the core. Toss the apple with the lemon juice to prevent browning.
    3. Stir the hazelnuts, pumpkin seeds and sesame seeds into the oat mixture, then stir in the grated apple and strawberries.
    4. To serve, divide the muesli among 4 cereal bowls, and top each with a spoonful of yogurt and honey.

    Another idea

    To make a mixed grain muesli, soak 25 g (scant 1 oz) rolled oats, 45 g (1½ oz) malted wheat flakes, 30 g (1 oz) flaked rice and 115 g (4 oz) raisins in 250 ml (8½ fl oz) buttermilk. Just before eating, stir in 25 g (scant 1 oz) roughly chopped almonds and 20 g (¾ oz) sunflower seeds, then add 1 roughly mashed banana and 1 chopped mango. Serve topped with plain low-fat bio yogurt.

    Plus points

    Yogurt is usually made by introducing 2 harmless bacteria into milk. Bio yogurts, which are made by using a slightly different bacterium, are believed to be more effective at keeping a healthier balance of bacteria in the gut than other yogurts. * Oats have a low glycaemic index, which means they are digested and absorbed slowly and so produce a gentle, sustained rise in blood glucose levels. * Hazelnuts are a particularly good source of vitamin E and most of the B vitamins, apart from B12. Like most other nuts, they have a high fat content; however, this is mostly the more beneficial monounsaturated fat.

    Each serving provides

    B1, C, E, calcium, copper, zinc * B2, B6, B12, folate, niacin, iron, potassium

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