Raspberry and Apple Bircher Muesli
Prep Time
10 minutes (+ overnight soaking)
Cook Time
0 minutes
Servings
4
This bircher muesli recipe contains no added sugar, honey, or dried fruit, which are common in standard bircher recipes. The apple, berries and cinnamon provide a natural sweetness without causing a big rise in blood sugar levels and the nuts, flaxseed and chia seeds help to provide both additional fibre, healthy fats and a small amount of protein for satiety.
Nutritional Information
Per Serve
Carbohydrates
29.7 g
Fibre
7.2 g
Saturated fat
2.4 g
Sodium
41 mg
Total fat
9.6 g
Total sugars
8.7 g
Per 100g
Carbohydrates
17.1 g
Fibre
4.1 g
Saturated fat
1.4 g
Sodium
23.6 mg
Total fat
5.5 g
Total sugars
5.0 g
Ingredients
- 1 cup rolled oats
- 2 tbsp chia seeds (adds fiber and omega-3s)
- 1 cup semi skimmed milk (or other no-added sugar milk alternative)
- 1/2 cup plain Greek yogurt
- 1 apple (grated, leave the skin on for fiber)
- 20 raspberries
- 2 tbsp chopped mixed nuts (unsalted)
- 1/2 tsp cinnamon
- 1 tsp vanilla extract
- 2 tsp ground flaxseed (extra fiber)
- 1 squeeze lemon juice (to prevent apple browning)
Method
- In a bowl or large container, combine the oats, chia seeds, milk, and Greek yogurt.
- Stir in the grated apple, raspberries, nuts, cinnamon, vanilla and lemon juice
- Mix well, cover, and refrigerate overnight (or for at least 4 hours)
- In the morning, stir well. Add a splash more milk or extra dollop of yoghurt if needed to loosen.
- Top with a few additional berries to serve