Healthy Bircher Muesli & Porridge Reciepe
Bircher Muesli for two or just a hungry one
This Bircher recipe is excellent for warm weather or where you wish for a cold dish. It can be made immediately or soaked overnight and ready in the morning. Bircher muesli has many health benefits, such as assisting to lower cholesterol, improving the microbiome and improving bowel health.
Ingredients:
- one cup of rolled oats
- Juice of one lemon ( acts as a liver cleanser ) – I have used lime, and it is ok, but lemon is better.
- One apple, shredded ( if you want tart flavour, use Granny Smith )
- I cup plain yogurt or flavoured yogurt
- Fresh fruit or nuts to add like walnuts
Method :
The night before, mix oats/lemon juice and 1/4 cup water. Mix well and soak overnight covered. In summer, store in the fridge / in winter no need to refrigerate. In the morning, mix with the grated apple with the skin on and add yogurt to suit. Add fresh fruit of your choice and nuts. If using nuts, then use pecans or walnuts etc., which are not salted.
This recipe has an excellent glycaemic index and is suitable for bowel health. It is ideal for making and eating later. So, for example, if you rise and do exercise but then do not feel like eating, it can be stored in a glass container and eaten later in the morning when you feel hungry.
I store mine in a glass container and sometimes have it for lunch.
I modify the recipe myself and do half a cup of oats as I add more fruit, such as blueberries and raspberries. I use vanilla Coyo Brand yogurt that is sweet enough for me with this. I generally do not refrigerate overnight unless it is really hot weather as I’m not particularly eager to eat cold food. I also use Goji berries soaked overnight or soaked in a little hot water to soften. I also use Natural raisins for extra sweetness at times.
NOTE: For Children, modify and use grape juice or pear juice instead of Lemon juice and use sweet apples instead of Granny Smith.
OATS PORRIDGE -SERVES 2
This is a great recipe to be eaten warm or as a warm dish and is very nourishing. I will give you the original recipe here courtesy of the Mudita Institute in Queensland –http://muditainstitute.com
Ingredients :
- 1 Cup Rolled Oats, preferably organic
- 1 TBS of Ghee
- 1 cup boiling water
- ½ Cup of organic, biodynamic milk
- 3-4 tsp raw sugar or honey to suit
- Two tbs of raisins or honey
- 1 tsp ground cinnamon
Method :
Choose a heavy-based pan or non -stick and dry roast the oats stirring over low heat until toasted or slightly browned.
Add Ghee and lightly stir coat oats. Stir slowly on low heat for 1-2 minutes.
Add boiling water slowly and carefully as it may spit.
Stir in milk, sultanas/raisins, cinnamon and honey/sugar / or maple syrup
Variations: I have the porridge without the milk and honey and allow the raisins to sweeten. The sugar in the raisins seeps out and can make it very sweet if simmered.
I may, at times, put in shredded granny smith apple and or goji berries. Once plated, I often add pecans or walnuts to give a bit of crunch.
Sometimes I add shredded coconut during the cooking process for that extra mouthfeel.
I have experimented with Cardamon or nutmeg, which can work as an alternative to cinnamon for flavour.
If you have an allergy or Asthma, please do not use milk or sugar. Ghee as butterfat is healthy and helps to balance the glycaemic load.
Peter Farnsworth N.D
Please do not hesitate to contact me for any information and a free Health pulse reading.
Revised 1/10/21