7 Jul 2016
Blissful Bircher Muesli – Goddess Retreat’s Healthy Recipes
We love this recipe for Bircher muesli as it offers a tasty and healthy alternative to breakfast cereals and provides long lasting sustainable energy in the surf and on your yoga mat!
Bircher muesli, originally brought to the world’s attention in about 1900, was created by the Swiss physician Maximilian Bircher-Benner for patients in his hospital. The idea was to provide a nutritious morning food as an aid to therapy. (More generally, he went against the grain, suggesting that plant based diets are much healthier than meat based diets, something which science is beginning to corroborate.)
What we think of as muesli today, is actually a descendant of the original muesli created by Bircher, but quite often with the essential healthy qualities removed, due to the shelf life of products – that is, the fresh fruits. Today’s mueslis also often have added salt and sugar, both of which are unnecessary to get a great taste. Though some manufacturers do provide a healthier alternative (i.e. no added sugar), the obvious drawback is that packaged breakfast cereals can’t contain fresh fruit.
Following is the recipe we prepare daily on our retreat – which is incredibly tasty and brimming with energy!
After getting a taste for Bircher muesli, it’s hard to go back and enjoy food from a box in the same way!
Blissful Bircher Blissful Bircher
Ingredients (serves 2)
1 green apple, unpeeled, quartered, core removed
1 cup (90g) rolled oats
1/2 cup (125ml) apple juice
1/2 cup (130g) fat-free natural yoghurt, plus extra to serve
Large pinch ground cinnamon / nutmeg
1/4 cup (25g) flaked almonds / walnuts
1/4 cup (30g) diced tropical dried fruit
2 tbs freshly grated coconut ( or pepitas / pumpkin seeds)
1/2 tbs flax seeds
Freshly diced mango, papaya or berries to serve
Coarsely grate the apple. Mix the grated apple, rolled oats, apple juice, yoghurt, dried fruit and cinnamon in a bowl until well combined. Cover and place in the fridge for 1 hour or overnight.
Combine the flaked nuts and seeds in a small bowl.
Stir half the nut mixture through the muesli with 1/2 cup of yoghurt if the muesli has been soaking overnight. (If the muesli has been soaking for 1 hour, add a little extra yoghurt only as desired.) Top with the remaining nut mixture and strawberries to serve.
Tip: Adapt this recipe to suit your tastes or whatever you have in the pantry. Replace the apple juice with orange or pineapple juice, milk or soy milk for a non-dairy alternative. Add some toasted shredded coconut, diced dried apricot or currants.
prep: 5 mins (+1 hour or overnight soaking) – Keeps for 2 – 3 days