Why oats are great for breakfast
Bircher muesli was first created by the Swiss physician, Dr Bircher-Benner in the 1900’s. His traditional recipe included apple, rolled oats, lemon, cream or honey and nuts. Whole grain oats are naturally rich in beta-glucan, a soluble fibre that’s great for lowering cholesterol. Plus, oats have low GI for sustained energy and protein to help bust hunger. They also are thought to impact appetite-reducing hormones, which makes it more likely you’ll eat less.
Bircher muesli and overnight oat recipes have evolved to create a range of delicious different flavour combos plus they make the perfect grab-and-go breakfast for busy mornings. Simply prepare your oats the night before and let them soak in the fridge. That means no cooking, and no mess to clean up before you head out the door. Traditionally made with rolled oats, dried fruit and nuts and grated apple with fruit juice or yoghurt, there's no limit to the flavour combinations you can create!
How to make bircher muesli
To start, grab a jar or container and add some old-fashioned rolled oats. Add in your choice of liquid, like milk, to soften the oats. The more liquid you add, the thinner the oats will be. If you like a creamier texture, add some 99% fat-free plain yoghurt. Now for the fun part, you can customise overnight oats to your heart's content. Cover, and leave in the refrigerator to 'cook' overnight.
Overnight oats toppers
- Grated apple, carrot or pear
- In-season fruits: nectarines, berries, banana, mango, peaches, passionfruit, apricots, pineapple or fresh dates
- Nuts: roasted hazelnuts, slivered almonds, pecans, walnuts or cashews
- Spices: cinnamon, nutmeg or chai
- Seeds: chia, sunflower, pumpkin (pepitas), LSA (linseeds, sunflower, almond), or flax seeds
- Extras: toasted or shredded coconut, cocoa powder, peanut butter, vanilla extract or honey
Vegan or dairy-free? Try using a dairy alternative like unsweetened almond milk or oat milk.