Beautiful Breakfast Bircher
I love this breakfast. It is a healthy version of Bircher muesli. Many of the Birchers found in cafes are loaded with sugar. It ticks all of my nutrient meal requirements combining good quality protein, healthy fats and wholegrain carbohydrates. Preparation the night before saves time for a busy morning. Throw together in only a few minutes. Prepare in a bowl or jar for a portable breakfast. You can even make a big batch and dish-out as needed each day. A nutritious and delicious family breakfast.
Ingredients (serves 1):
- ½ cup oats (male) or ¼ cup oats (female)
- 10 mixed nuts – almonds, Brazil nuts, walnuts, cashews
- 10-20 pumpkin and/or sunflower seeds
- 1 tbsp flaxseeds (ground) or LSA
- ½ cup mixed berries
- ½ cup natural pot-set yoghurt (full fat)
- 1 tbsp coconut flakes
- 1 tsp-tbsp cinnamon
- coconut water
Prepare the night before. Combine all ingredients in a bowl or jar. Mix in enough coconut water so that the ingredients are well soaked. Leave in the fridge overnight.
Oats are loaded with B vitamins to make energy to start the day. Oats have shown to lower cholesterol levels.
A variety of nuts and seeds boost our mineral intake of magnesium, calcium, potassium, zinc and selenium. Zinc and selenium are potent antioxidants important for overall health and wellbeing. Not to mention being an excellent source of protein, fibre and healthy fats.
And you cannot beat berries for their antioxidant properties to help fight disease.
Yoghurt is a great complete protein source. Protein stabilises our blood sugar levels (to avoid energy slumps), strengthens our immune system, calms our nervous system and boosts our energy. A pot-set yoghurt contains an abundance of probiotics to nourish your digestive health.
Coconut flakes, nuts and seeds seal the deal for healthy fats. Great for satiety.
Cinnamon is anti-inflammatory and has shown to stabilise blood glucose levels. Inflammation is linked to chronic illness and ageing. The species of cinnamon is important with the research linked to Cinnamon cassia. Available wholesale bulk-buy from Austral herbs online.