Traditionally bircher is made with grated apples; this recipe uses strawberries to make a delicious heart-healthy spring breakfast that’s perfect for using up those very ripe, not so perfect strawberries.
You can squash the berries with a fork or blend until smooth in a blender. The yoghurt adds probiotics for your gut health and creaminess to the bircher muesli; if you don’t have fresh strawberries, frozen will work ideally defrost first.
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.
Vitamin C rich foods help support a healthy immune system. Vitamin C is necessary for cellular tissue growth, development and repair.
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Strawberry Bircher Muesli
WASH Strawberries, roughly chop.
IN A BOWL, mash chopped strawberries + yoghurt + vanilla with a fork until you have a thick puree & stir in water. Alternatively, blend in a blender until smooth.
MIX in the remaining ingredients. REST to thicken 5 mins – to overnight. STIR Adjust consistency*.
TASTE – add 1 tsp maple or honey if you need more sweetness; taste & repeat until sweet enough for you.
SERVE topped with fresh sliced strawberries.
STORE in a glass container with a lid in the fridge. You can make in batches and portion in mason jars, ready to grab and go.
*YOGHURT – dairy or plant-based as you like; SWAP water for milk or kefir; thickness & creaminess will vary.
SWAP CHIA seeds for ground flaxseed OR use Super Seed Mix, a balancing blend that is great for digestion & hormone health.
* 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 5 mins.
FROZEN strawberries are great in this recipe blend frozen or defrost in a bowl and mash.
THERAPEUTIC DIETS – Adapt the recipe and ingredients according to your healthcare provider.
Please remember to read food ingredient labels.