Bircher Muesli
Bircher Muesli is a great way of getting a good amount of fibre into your diet first thing in the morning. Oats are naturally rich in beta-glucans which are gel forming fibres, these can slow digestion and nutrition absorption in the small intestine. This also includes slowing the absorption of sugar into the body which in turn lowers the risk of blood sugar spikes.
Bircher Muesli supplies you with prebiotics, which are special types of fibres that contribute to gut health by promoting the growth of ‘good bacteria’ (probiotics) in the gut. A healthy gut leads to an overall healthier you, since our gut is where the majority of our immune system is found.
Top the Bircher Muesli with a full fat live greek yoghurt and a berry compote and you have a perfect balance of protein, fibre and fats to keep you feeling fuller for longer.
Ingredients
100g gf oats
1½ tbsp sunflower seeds
1½ tbsp pumpkin seeds
1tsp cinnamon
½ tsp Ground ginger
¼ tsp sea salt
2 tbsp Goji berries
1tbsp milled hemp (optional)
1 apple, grated
1 orange zest and juice (125ml)
125ml apple juice
125ml hemp milk
METHOD
In a bowl add the oats, sunflower seeds, pumpkin seeds, goji berries, spices, milled hemp, cinnamon & ginger, stir really well.
Grate the zest of the orange into the bowl
Juice the orange
Grate the apple and add to the bowl, stir really well.
Add the orange juice, apple juice and hemp milk
Stir and pour into a kilner jar and leave in the fridge overnight
Enjoy the next morning topped with fresh raspberries, seeds and peanut butter
