Ceri’s Bircher Muesli recipe
(Feeds a big family for breakfast)
500g Zenxin raw rolled oats
500g filtered water or a good mineral water (eg. Volvic)
200g organic raisins
Organic orange juice or other fruit juice (enough to cover the raisins)
3 organic green apples
Juice of 3 organic lemons
200g of soaked organic almonds or hazelnuts
200g organic blueberries
2 Tbsp wild raw honey
1 tbsp plain organic acidophilus yoghurt (if dairy tolerant)
Soak the oats and almonds overnight separately in water and the raisins in the orange juice, again overnight. The water from the almonds is thrown away as it contains phytic acid and enzyme inhibitors which can inhibit trace elements and mineral absorption.
Next morning drain excess water off the oats and the almonds. Chop the almonds, then add them and the raisins and orange juice to the oats. Grate the apples into the lemon juice to prevent oxidation and stir into the oats. Add honey and fresh fruit and stir. Top with the yoghurt.
For a smaller portion simply reduce the oats/water to 1 cup, raisins/orange juice to 1 tbsp, apple/lemon to 1 of each, nuts/blueberries to 1 tbsp and honey to 1 tsp. Yoghurt as desired.
Oats and almonds are in the top 5 foods touted by the Mayo Clinic and Harvard Medical School for reducing LDL, the harmful cholesterol-carrying particle that contributes to artery-clogging atherosclerosis.
The soluble fibre in oats binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Almond skins have 30 different types of antioxidants which help reduce the oxidation of LDL. It’s the oxidised LDL that sticks to the artery walls which contributes to atherosclerosis.
Last but not least, organic acidophilus yoghurt is rich in calcium and probiotic cultures for healthy digestion.
About Bircher muesli
This muesli recipe was originally developed by Swiss nutritionist Dr.Bircher-Benner in the 1900’s for his patients, as part of his healing therapy. He believed that a diet rich in raw and natural ingredients dramatically improved his patient’s health.
Bircher muesli is a low GI food giving a slow release of energy, keeping you full longer! The nuts provide essential fatty acids and nutrients, with endless health benefits. With fresh fruit, the dish is a fibre rich and highly nutritious breakfast option, making it the perfect start to your healthy day.
The key to Bircher muesli is the soaking overnight, to reduce indigestible phytic acids found in grains and nuts, improving the digestion and absorption of this nutrient dense muesli.
Tip: For a gluten-free Bircher muesli, use rolled Quinoa flakes instead of the oats.