MY FAV BIRCHER MUESLI

Bircher Muesli is basically traditional overnight soaked oats, that was initially designed as a perfectly balanced nutritional breakfast. It contains rolled oats, dried fruits, nuts, yogurt and freshly grated apple.

Many of my patients ask me about healthy breakfast inspirations, this is absolutely on of my faves!

Why it is so good nutritionally:

• Bircher Muesli mainly consists of oats, which are considered be low GI (glycemic index), thus improving satiety, mood, concentration and energy (see last post). The containing fibre (indigestible carbohydrate chains) feed our human gut bacteria, which promotes overall health and wellbeing, whilst balancing cholesterol levels. Oats are also a rich source of the B-group vitamins which are crucial for energy production, thus further improving energy

• The protein-rich yogurt provides the building blocks for our tissues, whilst further reducing the glucose uptake in our blood, providing even better vitality. Yogurt is a good source of calcium.

• Nuts and seeds provide “healthy” fats that promote optimal concentration, cell integrity and cardiovascular health.

• The seasonal fruits are highly vibrant (especially during spring and summer) and supply us with essential nutrients, such as vitamins, minerals, as well as fibre and active anti-inflammatory plant compounds (phytonutrients).

Benefits of Bircher Muesli:

- It’s quick to make

- You can take it with you

- Tastes absolutely delicious

- Highly nutritious

By making this easy muesli yourself, you ensure that there is no extra flavours, conservatives or sugars added.

My Fav Bircehr Muesly Recupe, as a German :)

• 1/2 cup of mixed rolled grains (oats, buckwheat, rye, quinoa, etc.) or just oats

• 1/2 cup of milk of your choice

• 1/2 apple grated (with the skin)

• Small hand full dried raisins, goji berries, cranberries or blueberries

• 2 tbsp Chobani yogurt

• 1 dash cinnamon

• 1 handful of chopped mixed nuts and seeds

• 1 squeeze of lemon juice

• Top up with seasonal fruit

- Optional: 1 tbsp chia seeds or hemp seeds, 1 tbsp grated flax seeds, 1 tsp MCT oil

- Mix all together the night before and place into a little jar that you can take to work the next day.

Maike Hoeckh (BHSc Nutritional Medicine)