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Bircher muesli

Packed with protein, slow-release carbs, omega-3, vitamins, minerals and fiber
January 10, 2014
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If you want to eat for endurance, then you’ve come to the right place! Created by Dr Bircher-Benner in the 1890’s as a healthy meal for his patients in his Zurich hospital, this muesli provides an excellent balance of heart-healthy, sustaining nutrients, including good quality protein, slow-release carbohydrates, omega-3 fatty acids, vitamins, minerals and cholesterol-reducing fiber. 

Prepared the night before, it’s an ideal quick-fix breakfast, even quicker than pouring a bowl of cereal! 

Ingredients - Birchermuesli:

  • 1 cup unsweetened muesli with fruit and nuts
  • Skim milk to cover the muesli
  • Splash of apple juice
  • Good grating of nutmeg, or 1/4 tsp ground cinnamon or cardamom
  • 1 crisp, fresh apple, grated
  • Natural yoghurt
  • Running honey to drizzle on top
  • Small handful of almonds, toasted, or sunflower seeds

1. Pour over enough skim milk to cover the muesli generously and add a splash of apple juice. Mix in the nutmeg. 

2. Leave for a couple of hours, overnight, in the fridge.

3. When you are ready to eat your Birchermuesli, remove from the fridge, stir in the grated apple, and add a dollop of natural yogurt, the almonds or seeds and a good drizzle of honey.

Nutritional information (per serving)

  • Energy 266 kcal
  • Carbs 42g of which Sugars 21 g
  • Salt 0.2 g
  • Protein 9 g
  • Fat 6g of which Saturates trace
  • Fiber 4g

 


ABOUT THE AUTHOR

Kate Percy

Activities
Running, Triathlon
Favorite Gear
Mix Master Move
Social Media

Nutrition for Birchermuesli

Nutrition per serving
  • 266Cal
    Calories
  • 42g
    Carbohydrates
  • 9g
    Protein
  • 6g
    Fat
  • 0.2g
    Salt
  • 4g
    Fiber
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