Bircher Muesli

A substantial, easy-to-prepare breakfast with options to make it suitable for Dairy Free, Fodmap, Gluten Free, Nut free, Paleo and Vegan diets.

The variations offered make it suitable for all diets including Diabetic, Dairy Free, Gluten Free, Paleo, Raw and Vegan.

Bircher muesli originated in Switzland and is a quick and simple breakfast for our busy lives. Traditionally the oats were soaked overnight and the grated apple, nuts, milk, yoghurt and spice added immediately prior to eating. I have outlined alternatives to this traditional list of ingredients to match dietary restrictions.

Pre-soaking the oats is not necessary. instead, they can be softened with hot water which you add a few minutes before eating. If you use different grains – eg puffed rice, millet flakes or toasted rye – or if you replace the grain with nuts and seed, this step may not be necessary at all.

Selecting from a range of grains, fruit, nuts and seeds, milk, and yoghurt you can create a breakfast for your diet in the quantities and proportions you like and with the right ‘crunch’ or ‘mush’. This may be a granola-style cereal filled with nuts; or it may have the soft texture of porridge that grain and grated apple provide.

Use seasonal fruits, eg berries, grated pear (not Fodmap diet) or banana; sweeten with desiccated coconut, coconut flakes, cinnamon or dried fruit; and/or create an interesting texture with a selection of nuts (not Nut Free diet), eg almonds, walnuts or hazel nuts or sunflower or pumpkin seeds. (The nuts and seeds are a good substitute for grains that are avoided in a Paleo diet.)

The recipe below is a guide from which you can create your ideal breakfast for a lazy Sunday or busy workday. You can even prepare, pack and carry it for a later breakfast at work.

Diets for which Bircher Muesli is suitable:

Diabetic, Dairy Free, Fodmap, Gluten Free, Low Calorie, Low Fat, Nut Free, Paleo, Raw, Vegan and Vegetarian.

Ingredients

Preparation: 5 mins | Serves: 2


150 gm (1 cup) Oats (Gluten Free and Paleo diets see notes)*
1 cup water
1/2 cup milk, diary, soya or nut
1 banana**
2 tbsp pumpkin or sunflower seeds***
2 tbsp desiccated or flaked coconut, toasted
1/2 tsp cinnamon or nutmeg

Optional extras
Seasonal fruit, dried fruit, yoghurt (dairy, soya or coconut which is becoming increasingly available), honey

Method

MIX the oats and water and place in a covered container in the refrigerator overnight. (Use warm water to softened oats in less time.)
DIVIDE between two bowls.
ADD fruit, milk, nuts or seeds, coconut, cinnamon and any other ingredients you wish to include.

Serve

– Soaked oats can be stored in the refrigerator for 3 days.
– Top with yoghurt (dairy, soya or coconut) and fresh or dried fruit. Select according to dietary requests

Notes

* Gluten Free diets select Gluten Free oats or other grain flakes, eg quinoa, millet or puffed rice. For Paleo diet, replace the oats with an increased quantity of nuts and seeds and coconut flakes.
** Use fruit suitable for the diet (not apple, pear or stone fruit for Fodmap diet).
*** Select a variety of seeds and nuts. Nuts and sesame seeds are not suitable for Nut Free diet.

One thought on “Bircher Muesli

Leave a Reply