I have recently got into this super nutritious and filling breakfast. Otherwise known as bircher muesli, developed by a swiss doctor and still a popular breakfast in Switzerland and Germany today, it usually contains yoghurt and is a little more sloppy than I make this. I find not cooking the oats, as with porridge, fills me up for a lot longer but it will also have a lot to do with the added protein, fibre and EFA’s (essential fats) coming from the addition of seeds and nuts. You can mix this up a bit, switch up the nuts and seeds and experiment with your spices. Basically you want oats- gluten free in my case, nuts, seeds, spice and dried fruits. You add a fresh fruit, like half a mashed banana or grated apple, nut or oat milk and pop in the fridge overnight. In the morning its ready to go, with the addition of seasonal fruits. If you make it a bit different each time, you don’t get sick of it either. You can add extras like coconut flakes, goji berries or try cacao nibs as a treat! You can use cows milk or soya if you like, but nutritionally I prefer oat or nut- especially if I have made my own almond milk. I also wanted to share a delicious vegan breakfast that I find keeps me satisfied for a good 4 hours.
1 medium serving
- 1/2 Cup oats or gluten free oats
- 20g roughly chopped almonds, or other nut
- 1 Tablespoon chia seeds
- 1 teaspoon sunflower seeds, or other seed- can omit if using chia as well
- 1 Tablespoon coconut flakes
- 2 diced Medjool dates
- 1 teaspoon cinnamon, use less if you like but I love lots of cinnamon
- 1/2 banana mashed
- 1/2 Cup nut or oat milk
- Combine all ingredients well
- refrigerate overnight in a jar or airtight container
You could pre-make larger quantities of all the dry ingredients and make up a serving each night, to save time.