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