Monday, 27 June 2011

Bircher Muesli (or Overnight Oats)

This isn't so much a recipe as a breakfast blueprint. For those of you who, like me, chow down porridge most mornings, summer days can be a little bit befuddling. Bircher muesli, porridge's more refreshing cousin, still hits the spot and won't leave you missing your oats too much. You can make up extra of the oat base and keep it in the fridge for up to three days.

40g rolled oats
100 grams plain yoghurt
150 ml milk, soymilk or even juice
1 grated apple
Handful of nuts, ground flax and seeds

Serves 1
Mix up the oats, yogurt and milk. Pop in the fridge overnight. In the morning add the grated apple, nuts, seeds and any other toppings you like.

Think of this recipe as a blueprint and be creative. Some combinations I like are:
Pineapple and coconut - add chunks of fresh pineapple and swap the seeds for dried coconut
Cinnamon and pecan -  add pecan nuts, a teaspoon of cinnamon and chopped dates.
Apple and ginger - add a squeeze of lime, use apple juice instead milk and stir in a teaspoon of fresh ginger

Arthritis diet notes:
Getting a decent breakfast is a good idea if you have arthritis - it will help set you up for the day and line your stomach before you take any medications. Something that can be prepared the night before is particularly handy if you suffer from morning stiffness.

If you choose something sensible, breakfast is a great opportunity to get one of your five-a-day and a serving of calcium rich milk or yoghurt. Bircher muesli is rich in soluble fibre from the oats and apple so will keep you going all morning. The milk, yoghurt and nuts also help boost the protein content to stabilise your blood sugar.

1 comment:

  1. This is a great recipe. I particularly like it with a topping of blueberries and raspberries which taste delicious with the cold yoghurt.



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