For those who aren’t in the loop, Bircher muesli is a Swiss dish that is soaked overnight to make a delicious, creamy breakfast option.
Unfortunately when you order it at a café, the muesli can often be quite high in saturated fat and sugar, so it’s best to scoot on home and make your own! Trust us, it is just as creamy and delish, but this recipe is
higher in fibre and lower in fat.
Oats and quinoa flakes are both sources of wholegrain carbohydrate and have a low Glycemic Index (GI). This means they have a more gradual effect on our blood sugar levels and help to keep us feel fuller for longer. Both rolled oats and quinoa flakes are also a good
source of B vitamins and dietary fibre.
We’ve kept the sugar level down by using fruit sources to provide a natural sweetness. Along with the sweet kick, the dried figs are also a strong source of
iron – a micronutrient essential for blood production and energy transport.
Serves - 4
Prep time -10 minutes
Cook time – Refrigerate overnight
Vegetarian
Vegan option - Substitute the Greek yoghurt for coconut yoghurt
Gluten free option - Substitute the rolled oats for quinoa flakes. Note: the muesli will be slightly softer and may not have as long of a shelf life.
Ingredients
- 1 Pink lady apple, grated
- 1 + ½ cups rolled oats
- 1 cup quinoa flakes*
- 4 dried figs, thinly sliced
- ½ tsp ground cinnamon
- 1½ cups low-fat Greek yoghurt
- ¾ cup unsweetened apple juice
- ¼ cup flaked almonds
- 2 fresh figs, halved and honey to serve (optional)
How to make
1. Mix apple, oats, quinoa flakes, dried figs, cinnamon, yoghurt and juice in a medium bowl. Cover and refrigerate overnight.
2. Divide mixture among four bowls, top with a scatter of almonds and half a fig. Drizzle over a small amount of honey, if desired.
Leftover Bircher muesli can be stored in refrigerator for up to four days.
*If you don’t have quinoa flakes, simply replace with another cup of rolled oats.
Nutritional information
| Kilojoules |
1630 kj |
Protein |
10.8 g |
Carbohydrates, total
- sugars, total |
50.7 g
14.7g
|
Fat, total
- saturated fat |
13.5 g
2.2 g |
| Sodium |
147 mg |
|
Rachel Scoular is an avid foodie, APD Dietitian and founder of
@healthyhappyhabits