Bircher muesli, overnight oats

I could eat porridge all year round, but as the mornings get brighter I’ve had requests at my breakfast table for a break from it. So we’ve started introducing the more summery Bircher Muesli as an alternative, with the occasional morning with porridge to satiate my obsession! As a follow up to my Porridge Builder I’ve built a slightly different version for Bircher Muesli. The principles are the same, but there are a few different tips and flavours that work better with Bircher Muesli.

Bircher Muesli was invented in the late 19th century by Swiss physician Maximilian Bircher-Benner. From his clinical test he observed the benefits of raw fruit and vegetables in the recovery speed of his patience. He was one of the first pioneering nutritionist in Europe to believe that good food could be used to keep the body healthy.

Soaking the oats overnight make them lovely and creamy. I find I use mainly water and only need a small amount of almond milk as my soaking liquid. Soaked oats are easier for the system to digest. It also breaks down the naturally occurring phytic acid, which inhibits nutritional absorption, so you can reap the benefit from lots of different vitamins and minerals from your lovely toppings.

Benefits: oats provide a slow release supply of energy, which helps balance blood sugar levels and prevent a mid morning slump, making them are a great start to the day. They also help lower cholesterol, prevent heart disease and contain a natural sedative which helps treat depression, anxiety and insomnia. They are easy to digest, making them a good choice for upset stomachs. They are also a good source of fibre, giving you 5gm of fibre per bowl. Fibre aids gut health, helps prevent heart disease and diabetes, and promotes healthy weight management.

You’ll find more information on the benefits of oats at Porridge, Oaty Goodness. Click on my ‘Bircher Muesli Builder’ above, print it out and be adventurous with different combinations, using lots of seasonal fruit and veg during the summer months!

Ruth Delahunty Yogaru