Swiss Bircher Muesli
Swiss Bircher Muesli is the original overnight oats recipe developed by Swiss physician Maximilian Bircher-Benner around 1900. This nutritious breakfast is packed with wholesome ingredients like oats, grated apple, yogurt, and nuts. The oats are soaked overnight, making them easier to digest while still retaining their hearty texture. With a few simple steps the night before, you’ll have a delicious and healthy breakfast waiting for you in the morning.
Ingredients
- 1 cup old-fashioned rolled oats
- 1 cup milk of choice (dairy, almond, oat, etc.)
- 1 apple, coarsely grated (with peel)
- 1 tablespoon freshly squeezed lemon juice
- 1/2 cup plain yogurt
- 1-2 tablespoons honey or maple syrup (optional)
- Toppings: chopped nuts, fresh berries, dried fruit, etc.
Instructions
- In a bowl or jar, combine the oats and milk. Cover and refrigerate overnight.
- In the morning, grate the apple and toss with the lemon juice to prevent browning.
- Stir the grated apple, yogurt, and honey (if using) into the soaked oats until well combined.
- Divide between bowls and add your desired toppings. Enjoy immediately.
Top Tips
- Use a firm, tart apple like Granny Smith for best flavor and texture. Grate it coarsely to retain some bite.
- Adjust the milk to your preferred consistency. Use a bit less for extra thick muesli.
- Toasting the nuts enhances their flavor. Toast in a dry skillet over medium heat until fragrant, about 5 minutes.
- Make a big batch to enjoy over a few days. Store in the fridge and add toppings just before serving.
Variations
- Vegan: Use plant-based milk and yogurt. Swap honey for maple syrup.
- Gluten-Free: Use certified gluten-free oats.
- Tropical: Use coconut milk and top with mango, passionfruit, and toasted coconut flakes.
- Fall Spice: Stir in 1/2 teaspoon cinnamon, 1/4 teaspoon ginger, and pinch of nutmeg. Top with sautéed apples or pears.
- Chocolate: Add 1-2 tablespoons cocoa powder and extra sweetener to the oats. Top with chocolate shavings or cacao nibs.
The key to great bircher muesli is the contrast of creamy oats, bright apple, and your favorite mix-ins. This endlessly customizable recipe is sure to become a staple in your breakfast rotation. With a little prep the night before, you’ll have a satisfying, nutritious meal that will power your morning.
Nutritional Guide
Nutrition Facts | Amount per 100g |
---|---|
Calories | 360 kcal |
Fat | 7.08 g |
Carbohydrates | 63.07 g |
Protein | 13.26 g |
Please note that the exact nutritional values may vary depending on the specific recipe and ingredients used. This table provides a general guideline only.
Key nutritional points about Swiss Bircher Muesli:
- It is a good source of complex carbohydrates from the oats, providing long-lasting energy.
- The nuts and seeds add healthy fats and protein.
- Grated apple and other fruits provide fiber, vitamins, and natural sweetness.
- Using milk or yogurt adds protein and calcium.
- Toppings like nuts, seeds, and dried fruits can increase the calorie and fat content.
Overall, Swiss Bircher Muesli can be a nutritious and filling breakfast option as part of a balanced diet. The combination of whole grains, fruits, nuts, and dairy provides a good balance of carbohydrates, fiber, protein and healthy fats. Portion size and toppings should be mindful to suit individual nutritional needs and goals.