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Bircher Muesli

Friday Fare, Health, Healthy on the cheap

Bircher Muesli: Honestly Fitness Version

March 19, 2015

Being a part of the general health and fitness community, bircher muesli isn’t a new recipe for me. However, I sometimes have to take a step back and realize that just because I know about it doesn’t necessarily mean that everyone else knows about it. I wanted to share this bircher muesli recipe with you because I have been having it regularly for the past few weeks and think it is a brilliant and healthy breakfast!

The History of Bircher Muesli

The creation of bircher muesli has been credited with the Swiss physician Maximilian Bircher-Benner in the early 1900s. He created it for his patients whose therapy included plenty of fresh fruits and vegetables, which sounds very sensible to me! As the story goes, he was apparently inspired by a dish he had received when he and his wife hiked the Swiss Alps.

The Original Bircher Muesli Recipe

The original bircher muesli recipe is said to be made up of rolled oats, lemon juice, sweetened condensed milk or cream, grated apple and topped with hazelnuts or almonds. It was also advised to soak the oats overnight, which is a practice I still do with my oats today. The idea behind soaking your oats comes from the desire to decrease the phytic acid in oats. because a decrease in phytic acid through soaking of oats allows for better mineral absorption. For a pretty intense peer-reviewed article regarding this, click here.

Honestly Fitness Bircher Muesli Recipe

In an effort to lower the fat content and calories of the original bircher muesli recipe, my bircher muesli recipe makes some simple swaps and additions. I have found that the combination of the ingredients I use create a delicious bircher muesli that is satisfying to eat, keeps you full for hours and is packed with vitamins and minerals, and healthy portions of complex carbohydrates, healthy fats and protein. A perfect addition for an active lifestyle because remember; healthy eating and exercise go hand in hand πŸ™‚

Bircher Muesli Recipe

Honestly Fitness Bircher Muesli
A delicious and nutrient packed breakfast which can be made the night before. Just grab the jar and go in the morning!
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Ingredients
  1. Greek yogurt
  2. 1/2 cup rolled oats
  3. 1/2 cup 2% milk (or your choice of milk)
  4. 1/2 cup raspberries
  5. 1tbsp sliced almonds or nut of choice
  6. 1 tsp ground flax seeds
  7. 1tsp chia seeds
  8. 1tsp hemp seeds or pumpkin seeds
  9. Juice of half a small lemon
OPTIONAL
  1. 1/2 scoop of vanilla or chocolate protein powder
  2. Matcha green tea powder
Instructions
  1. Simply mix together all the ingredients (EXCEPT for the Greek yogurt) and then store in a jar overnight. In the morning, enjoy it cold or slightly warmed up and top with Greek yogurt and anything else you wish!
Notes
  1. For the bircher muesli in this photo, I used hemp milk to soak the oats!
Adapted from Original Bircher Muesli Recipe
Adapted from Original Bircher Muesli Recipe
Honestly Fitness http://honestlyfitness.com/

What’s Your Verdict?

Let me know if you make this bircher muesli recipe and how it turned out for you! I absolutely love hearing your feedback and it is assuring to know that other people are enjoying the foods that I love eating. 

What is your usual go-to breakfast?

Honestly yours,
Alice

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