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Apple & Currant Bircher Muesli

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 similar to overnight oats – traditionally made with grated apples, oats and yoghurt.  The seeds add hormone + digestive system support and texture; the currants add antioxidants with a hint of natural sweetness. 

 

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!

  • Serves4
  • Cooks in 0
  • Prep time 10 mins + soaking
  • Heart Healthy

    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.

  • Probiotic

    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.

     

  • Low GI Blood Sugar

    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.

  • Anti Oxidants

    Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.

  • Hormone Balancing

    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, 
    Whole Grains
    Legumes
    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
    Anti-inflammatory Foods
    Clean water
    Organic & low toxic foods, body & household products


Ingredients

adds to shopping list

  • 1 apple - grated
  • 1 cup rolled oats
  • 1 cup yoghurt - plain
  • ½ cup water | milk
  • ½ cup sunflower seeds
  • 4 tbsp currants | raisins
  • 2 tbsp chia seeds - optional
  • 1 - 2 tsp vanilla - optional

Method

 

Apple & Currant Bircher Muesli

 

WASH apple & grate into a bowl – I do not peel the apples; the skin is full of fibre + nutrients. 

 

MIX in the remaining ingredients.  REST to thicken for 15 mins – to overnight.  STIR Adjust consistency*.

 

TASTE  add maple | honey, if you need sweetness or drizzle on top when you serve.    

 

SERVE topped with a finely diced apple, a drizzle of honey and 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.

Chef Hat Icon Chef tips + Ingredient Swaps + Ideas

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  use flaked almonds, chopped walnuts, pumpkin seeds, hemp hearts 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.

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