Even (or especially?) crazy-busy people need a decent meal to start their day. Bircher Muesli to the rescue!

This breakfast dish is inspired by a preparation pioneered in 1900 by the Swiss doctor Maximilian Bircher-Benner for the patients of his Zurich sanatorium, where a diet rich in raw fruits and vegetables was an essential part of the treatment. While I am not a promoter of raw-food diets (esp. in the winter, when most of our food should be cooked), I make an exception for this delicious and nutritious dish, which can be enjoyed throughout the year.

In contrast to most store-bought cereals, this dish largely consists of kefir (a fermented dairy product that tastes like buttermilk and is a rich source of probiotics, protein, calcium and vitamin K2), yogurt (ditto), seeds, nuts and fruit, with grains playing tasty but minor supporting role. Its wealth of healthy fats, protein, soluble fiber and healthy bacteria  makes this a super-nourishing start to the day that will keep you going ’til lunchtime.

Bircher muesli is particularly suitable for people seeking to improve their blood lipids, for oats, healthy fats, probiotics, cinnamon and apples can help lower “bad” LDL cholesterol. Anyone suffering from constipation may also find this dish, with its high fiber content and wealth of probiotics, helpful.

For added convenience, you can prepare a large batch and store it in the fridge for four to five days, simply topping it with fresh fruit and nuts when you are ready to eat.

Bircher Muesli (Overnight oats)

Prep Time: 10 minutes
Total Time: 10 minutes
Servings (enter desired Qty): 2
Calories: 464kcal
Author: Conner Middelmann
This delicious, nourishing dish of soaked oats with fruits and nuts stores well in the fridge, so why not make a big batch on Sunday and enjoy it on busy weekday mornings? For the sale of dietary variety, try varying the nuts and fruits you eat it with. 
 Print Recipe

Ingredients

  • 1/3 cup old-fashioned rolled oats (gluten-free, if desired)
  • 1 tbsp sunflower seeds (shelled)
  • 1 tbsp pumpkin seeds (shelled)
  • 1 apple (with peel, if organic)
  • pinch ground cinnamon
  • 1 cup kefir whole, plain
  • 1 cup whole, plain Greek yogurt
  • 1 tbsp almond butter
  • 1 tbsp maple syrup if you're avoiding added sugars, replace with a few drops of liquid stevia (to taste)
  • 2 tbsp raw nuts
  • 1 cup raspberries

Instructions

  • Combine oats, seeds, apple, cinnamon, kefir, yogurt and maple syrup (if using) in a container, stir to combine, cover tightly and chill overnight (or at least 1-2 hours).   
  • Transfer to plate or bowl and scatter with fruit and chopped nuts. Serve immediately.

Notes

  1. Fruits: Berries taste great on Bircher Muesli; I used raspberries and blackberries in this recipe, but strawberries and blueberries are great too (careful with blueberries, as they are quite a bit higher in sugar than other berries). Stone fruits when in season taste great on Bircher muesli, too -- e.g., apricots, peaches, and plums.
  2. Nuts: Use your favorite nuts, such as walnuts, almonds, hazelnuts, pecans, etc. They should be as fresh as possible, raw and unsalted. 

Nutrition

Calories: 464kcal | Carbohydrates: 39g | Protein: 23g | Fat: 26g | Saturated Fat: 8g | Cholesterol: 38mg | Sodium: 107mg | Potassium: 508mg | Fiber: 8g | Sugar: 18g | Vitamin A: 246IU | Vitamin C: 16mg | Calcium: 371mg | Iron: 2mg
Conner Middelmann

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