Bircher Muesli is an excellent way to start your day. Bircher muesli can be easily adapted to suit most of the different dietary requirements such as vegan, raw food or gluten free diets. It takes only a few minutes to prepare and can be easily adapted to suit different tastes or dietary requirements. The important step is to soak the oats, preferably overnight, in either milk, juice or water. The soaking is an important step as the liquid helps to break down the phytic acid coating the outside of the raw grain. It also activates the germination process in the oats, making it is easier to absorb the nutrients that are locked in the grain. It is full of health-giving raw foods like seeds, nuts, fruit and maple or agave syrup.
- 1/2 cup rolled oats
- 1/4 cup milk, soy, almond or rice milk
- 1/2 grated apple
- 1/4 cup fresh or dried fruit
- 2 tablespoons agave nectar or maple syrup
- 1/4 cup chopped nuts or seeds
- juice of half a lemon or orange
- The measurements included here can be adapted to your taste. Experiment with this basic formula, adding things or leaving them out as you find tasty. You can leave the oats soaking overnight which works the best. However soaking for half an hour in the morning works fine too.
- Take ½ C of rolled oats. Place in a bowl and cover with about ¼ C of vegan milk of your choice. Leave this to soak overnight in the fridge, covering the bowl with cling wrap to retain its own flavours.
- After soaking, the oats will look puffed up and will have absorbed the water or milk. Grate or coarsely process apple and pour over the oats, skin and juice included. Cut up any other fresh fruit, aiming for variety of color - Berries, grapes, melon and banana are particularly delicious in Bircher Muesli. Dried fruit such as sultanas, chopped dates and apricots, raisins or cranberries can be sprinkled on top as well.
- Add the chopped nuts and seeds, such as walnuts, almonds, ground flax seeds, sunflower seeds or pumpkin seeds. Optionally add the juice of half a lemon or juice of half an orange. Finally add your flavoring. A teaspoon or two of agave or maple syrup, a sprinkling of cinnamon and nutmeg, or a tablespoon of flaxseed oil are all optional toppings.
- Mix up the muesli and its ready to eat.
I have mine with a cup if freshly brewed coffee. Divine!
Unlike toasted muesli or granola that is often laden with oils and fats, fresh Bircher muesli leaves people feeling satisfied but light, and not in needing to eat again until lunch.