Published 2nd September 2024
RECIPE: Probiotic Bircher Muesli
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If you’re looking to set yourself up for a healthy week, prepping a Probiotic Bircher Muesli is a fantastic way to pack in loads of plants while supporting your gut health.
By swapping some of the yoghurt for kefir, you’re adding a serving of fermented foods, which can help to support your gut health.. The oats and mixed seeds provide a great source of fibre and healthy fats, helping to keep you full and energised throughout the day.
This recipe is highly customisable, so feel free to flavour yours however you choose.
Serves: 1-2
Cooking Time: 10 minutes (plus chilling time)
Plant Count: 5+ (depending on toppings)
Diet: Vegetarian, Gluten-Free (if using gluten-free oats)
Fibre: 8g per serving
Ingredients
1 apple
100g kefir (3.5 oz)
2 tbsp Greek yoghurt
1 tsp cinnamon
50g oats (1/2 cup)
50ml milk of choice (or extra kefir) (1/4 cup)
40g mixed seeds (1/4 cup + 1 tbsp)
Optional: 25g raisins (1/4 cup)
Toppings
Measure with your heart! Any fruit, nuts, seeds, or extra kefir are all delicious.
Method
Grate the apple into a large bowl before mixing in the remaining ingredients.
Cover and place in the fridge, ideally overnight but for at least a couple of hours.
When ready to serve, add your favourite toppings and enjoy!
Tips and Techniques
Fermented foods: Including kefir in your bircher not only adds a tangy flavour but also introduces beneficial probiotics, which can help promote gut health. You can adjust the ratio of kefir to yoghurt based on your preference.
Oats and fibre: The oats in this recipe are a great source of soluble fibre, which can help maintain healthy blood sugar levels and keep you feeling full longer. For a gluten-free option, ensure you use certified gluten-free oats.
Customising your bircher: This recipe is incredibly versatile. You can switch up the flavours by adding different spices like nutmeg or ginger, or by incorporating various fruits such as berries, bananas, or grated pear.
Make-ahead tip: Preparing your bircher the night before allows the oats to soften and absorb the liquid, creating a creamy, satisfying texture by morning. You may need to add more liquid in the morning if you are soaking your bircher for longer.
Storage: This bircher muesli will last in the fridge for up to 3 days, making it an excellent option for meal prep. Store it in an airtight container to keep it fresh.
FAQs
Can I make this dairy-free?
Yes! You can replace the Greek yoghurt and kefir with plant-based alternatives such as dairy-free yoghurt and kefir.
How can I increase the protein content?
To boost the protein content increase the quantity of Greek yoghurt.
Can I prepare this in bulk?
Absolutely! Simply multiply the ingredients to make several servings at once. Store them in individual containers in the fridge for an easy grab-and-go breakfast.
What are some good topping ideas?
Fresh or frozen fruit, nuts like almonds or walnuts, seeds such as chia or flax, and a drizzle of honey or maple syrup are all great options.
