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A delicious nurturing breakfast is the best way to start any day. So today, I am sharing with you a super creamy and delicious recipe that you and your whole family won't get enough of. This Blueberry Bircher Muesli is loaded with all the nutrients and warmth you need to fuel your body first thing.
The creator of this recipe, Dr. Maximilian Bircher-Benner believed one can heal by simply improving ones eating habits, getting enough exercise and managing stress properly. He was very passionate about this matter and to help his patients he created what he called "apple diet dish".
Apple diet dish was the original name for what we now know as Bircher Muesli. This traditional Swiss breakfast consists of rolled oats, apples, milk, nuts, and lemon juice. The original recipe was very simple and it has changed and evolved throughout the years.
I love this breakfast recipe because you can switch it up to your own preference and customise it however you want. For example, I decided to pimp it up a bit to get a good amount of protein first thing in the morning. You get about 16 gr of protein from a single serving of this Bircher Muesli with just 339 calories.
To get that extra amount of protein I added soy yogurt and unflavoured Sun warrior protein powder. I like using the unflavoured kind so it doesn't come out too sweet. But you can always mix it up and add your favourite.
I like having this Bircher Muesli breakfast, it is super healthy, satiating, healing, and easy to make. To pimp it up even more aside from the extra protein I also add other nutrient-rich ingredients, especially fruit since I love having a good amount of fruit for breakfast.
The original recipe calls for apples so I just added blueberries. If there's one single fruit you can add to your morning rituals blueberries is the one. Blueberries are a great source of antioxidants, they have the highest amount compared to all other foods. Also, they are jam-packed with phytonutrients which translate into amazing health benefits.
I make my Bircher Muesli overnight, this way I allow the oats to really soak up that almond milk. I do this so the oats are soft and creamy by the time I get them out of the fridge in the morning. Make sure you are using the right amount of milk and yogurt so the oats are covered.
Preparing oats at night is a massive time saver in the morning. You don't have to scramble thinking what you'll make. All you have to do is throw some fruit, some nuts, and all the other ingredients in with the oats. Some people also opt for just letting the oats soak for 20-30 minutes, your oats will be soft but it has definitely not the same effect.
You can make this breakfast-to-go. Soak the oats in small jars just make sure that your jars have lids that seal so you can throw one in your backpack or purse.
For the bircher muesli
For the nuts
For the fruit
|Amount Per Serving|
|Calories 339||From Fat 120|
|% Daily Value*|
|Total Fat 13g||20.6%|
|Saturated Fat 2g||9.3%|
|Trans Fat 0g|
|Total Carbohydrate 42g||14%|
|Dietry Fiber 6g||24.9%|
|Vitamin A 56.33µg|
|Vitamin B-12 0µg||0%|
|Vitamin B-6 0.14mg||6.8%|
|Vitamin C 11.3mg||18.8%|
|Vitamin D 88.15IU||22%|
|Vitamin D3 1.31µg|
|Vitamin E 4.15mg||13.8%|
|Vitamin K1 2.89µg||3.6%|
|Folic Acid 0µg|
|Pantothenic acid 0.59mg||5.9%|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
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