A perfect breakfast for busy mornings and apple season ~ a great recipe to make in advance – portion into mason jars to grab & go!
Bircher muesli is very similar to overnight oats – traditionally made with grated apples, oats and yoghurt. I have added seeds for hormone balancing nutrients + digestive system detox, currants to add antioxidants, + a hint of natural sweetness.
I like using currants a lot – currants are much smaller than raisins, making them blend seamlessly into recipes. The yoghurt adds probiotics for your gut health and creaminess to the bircher muesli, swap ingredients out for what makes sense to you!
Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.
Eating foods rich in certain vitamins minerals & phytonutrients can help balance our bodies hormones and endocrine system which affect our adrenal, thyroid, reproductive health.
Hormonal imbalances may cause a wide variety of different symptoms from fatigue, mood swings, brain fog, anxiety, insomnia, weight gain, weight loss, food cravings, skin + hair + nail health, muscle weakness or pain, inflammation, dryness, infertility,
Foods that can help with balancing hormones;
Leafy Greens & Root Vegetables - high in antioxidants
Nuts - walnuts, brazil nuts,
Seeds - flax, hemp, chia, pumpkin, sunflower,
Wild-caught Omega 3 rich fish like Salmon
Coconut Oil - Medium Triglyercide
Seaweeds & Nettles, Parsley, Dandelions
Medicinal Herbs like Ashwagandha, Shatavari, Maca, Triphala, Licorice, Adaptogens
Omega 3's, Iodine, Selenium, Vitamin B's & D, Digestive enzymes, bitters,
Probiotic and prebiotic foods
Organic & low toxic foods, body & household products
Heart Healthy recipes have lots of whole grains, fruits & vegetables. A diet rich in plant foods, low in refined fatty foods can help lower cholesterol.
A Probiotic is a beneficial bacteria that is found in certain food sources, eating these foods help support our gut, immune system and brain functions. There are many different probiotic bacteria the common groups of organisms we know as Lactobacillus and Bifidobacterium.
Recipes have blood sugar balancing and low glycemic index ingredients. A diet rich in foods that balance blood sugar helps lower risks of type 2 diabetes.
✓ adds to shopping list
Apple & Currant Bircher Muesli
WASH apple & grate into a bowl – I do not peel the apples; the skin is full of cleansing fibre + nutrients.
MIX in the remaining ingredients. REST to thicken 15 mins – to overnight. STIR Adjust consistency*.
TASTE – add 1 tbsp honey if you need more sweetness or drizzle on top when you serve.
SERVE topped with a finely diced apple, a drizzle of honey, a sprinkle of seeds or dried fruit.
STORE in a glass container with a lid in the fridge—a great recipe to make in batches and portion in mason jars ready to grab and go.
USE dairy or plant-based as you like; thickness & creaminess will vary < swap water | milk for kefir or yoghurt.
SWAP chia seeds for ground flaxseed OR use my Super Seed Mix, a balancing blend that is great for digestion & hormone health.
SWAP SEEDS & ADD NUTS ¼ – ½ cup flaked almonds or chopped walnuts. Seeds swap for pumpkin, hemp or cacao nibs.
SWAP currants for raisins, sultanas, cranberries or any other dried fruit you like!
* CONSISTENCY TOO THICK | THIN – add either more water or milk if too thick | if too thin – add another 1 tbsp chia seeds, stir & let stand for another 7 mins.