Bircher Muesli (aka Overnight Oats)

 

Bircher Muesli was developed towards the end of the 19th century by Swiss physician Maximilian Bircher-Brenner for his patients. It is still a very popular breakfast throughout Switzerland and Germany. Muesli (pronounced muse-lee) is an uncooked mixture of nuts, seeds, grains, dried fruits and spices. Although the ingredients may remind you of granola, the main difference is that muesli doesn’t contain any added oils or sugars, and is eaten raw.

In fact, this muesli is typically mixed with nut milk, yogurt or fruit juice, in which it soaks overnight. Soaking reduces the amount of phytic acid present in whole grains, nuts and seeds, making them more easily digestible. On top of that, soaking increases our bodies’ capacity to absorb brain-essential minerals like zinc, iron and calcium.

There are infinite variations of the basic Bircher recipe. Below you’ll find one of my favorite choices: Raspberry Banana Muesli. It makes for a light, nutrient-dense breakfast, and is incredibly easy to make and serve. Making your oats ahead of time and storing them in the fridge will allow you to have a healthy breakfast at-the-ready, every morning. They will last refrigerated in a sealed container for up to a week.  

Healthy breakfast_ overnight oats with fresh strawberries in a glass jar with white.jpg

Prep time: 5 minutes; Total time: 5 minutes + overnight; Difficulty: low

Recipe type: Breakfast or Snack
Cuisine: Vegan
Serves: 4

Ingredients

For the muesli:

  • 1 cup organic steel-cut oats 
  • 1/2 cup puffed brown rice (unsweetened)
  • 1/4 cup toasted wheat germ 
  • 1 tablespoon psyllium whole husks
  • 1/4 cup flaxseeds, ground
  • 1/3 cup almonds a/o walnuts, coarsely chopped
  • ½ cup date crumbs, or chopped dried figs
  • 2 tablespoons raw honey
  • 1 teaspoon mesquite powder
  • pinch of cinnamon
  • 2 cups organic, almond milk
  • 1 cup filtered water

For the toppings:

  • 2 tablespoons unsweetened coconut flakes
  • 1/2 cup raspberries
  • 1/2 banana, thinly sliced

Preparation

  1. In a bowl, mix together all ingredients for the muesli until well combined. Transfer the muesli to small glass jars. Cover the jars. Let sit overnight in the refrigerator.

  2. In the morning, stir the oats and top with raspberries, banana, and coconut flakes.

 
BreakfastKevin Slavin