I love soaked muesli. I am that person that orders bircher muesli at nearly every cafe I go to and I get anxious when I sway towards something different, something more savoury. The other day I even had to chase down my waitress after a 30 second freak out triggered by ordering eggs....don't worry everyone, I got my bircher and the world was okay again. Like I said, I REALLY like soaked muesli.
The best thing about soaked muesli is whilst cafes do it well, you can do it even better at home. This is because most menus have bircher on it as a mandatory item, the safe option that covers most dietary requirements. It is sometimes unadventurous in flavour and can look like a ball of goop if you go to the wrong places. At home however, you can mix and match flavours, cut the juice that the traditional bircher recipe calls for, spike it with all your favourite nuts and seeds and even make it in a jar for added visual appeal.
Oats get an A+ for being an outstanding source of nutrition. On a macronutrient scale, they are a good source of carbohydrates as well as protein with half a cup giving you around 13g of protein. For a food that gets thrown in the 'carb basket', that's a pretty good amount of protein. The fibre content of oats also assists in regulating your blood sugar so you don't dip and dive in energy throughout the morning and let's not forget to mention what a good dose of gentle fibre does for your digestive system! You'll be moving like a dream with this breakfast. Iron and magnesium are the other two nutrients you can get out of the old faithful oat making them a good food to include in your diet if you are looking for better iron sources or for those needed to refuel after an early morning workout session.
Apple is the fruit included in the traditional recipe for bircher muesli and for good reason. When you grate apple, you release a beneficial fibre called pectin. Pectin is used clinically to treat constipation and diarrhoea as well as assist in maintaining the health of our digestive system. Including grated apple into your diet is one way for you to incorporate food as medicine into your daily life.
If you've never made overnight oats before, now is your chance. Give this recipe a go and you will see how easy it is to eat a good, healthy breakfast that is well balanced and doesn't take up too much of your morning time. Once you get the hang of it, you will be mixing and matching flavour combinations like a pro wondering why you hadn't made this breakfast-in-a-jar all your life.
1. The night before, place all your ingredients into a glass jar and mix until everything is well combined. Place the lid on the jar and put it into the fridge to soak overnight.
2. In the morning, top your oats with the other half of the sliced apple and some crushed up nuts and enjoy straight from the jar!
makes 1 serve
1/2 cup of rolled oats (gluten-free if needed)
1 tbsp chia seeds
1/2 an apple, grated
1 tspn cinnamon
1 tspn vanilla extract
a pinch of salt
3/4 cup coconut water, water or plant-based milk
2 tbsp natural yoghurt or a plant-based alternative
Sliced apple and nuts for the topping
- if you prefer your breakfast slightly sweeter, add some honey or maple syrup prior to mixing or use coconut water to add sweetness
- you can add more spices to the mix as well including cardamom and ginger
- once mixed, the overnight oats will last in your fridge for up to 3 days as long as they are tightly sealed
- the best apples to use are granny smith apples or pink lady's as they give the oats the nicest flavour
- you can find gluten-free at speciality health food stores