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Bircher Muesli

Packed with healthy seeds for a vitamin boost and fruit for natural sweetness, this delicious breakfast option uses mainly cupboard ingredients, with lots of scope to experiment.

Overview

Serves: 4

Prep time: 10 mins

Soaking time: 2 hours +

Utensils: bowl or individual glass jars

Storage: keeps in the fridge for 4-5 days

Suitability: vegan, dairy-free, low sugar

Ingredients

1 cup oats

4 tablespoons chia seeds

1 tablespoon linseeds

1 tablespoon pumpkin seeds

1 tablespoon sunflower seeds

1 tablespoon sesame seeds

3 cups almond or rice milk

1 tablespoon maple syrup or rice syrup

1 tsp vanilla extract

Squeeze or two of lemon juice

1 tsp of ground cinnamon

1/3 cup cranberries or goji berries

2 apples, grated (skin on)

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Instructions

1. At least 2 hours or ideally the night before, mix oats, all seeds, milk, maple syrup, vanilla, cinnamon, cranberries and lemon juice in a bowl or individual glass jars. Cover and pop into the fridge.

2. For serving, add ½ grated apple to one serve of the mix, fold through and sprinkle with cinnamon.

3. Top with chopped nuts for extra crunch

Tips: add coconut milk & coconut flakes; use different fruits as toppings

Benefits

Oats are shown to have a cholesterol lowering effect, improve endothelial function and to reduce blood pressure. They contain soluble fibres and several antioxidants, including vitamin E, phytic acid, phenolics, and avenanthramides, unique soluble bioactive compounds not present in any other cereal grain. In addition to their antioxidant activities, oat avenanthramides possess antihistamine and anti-inflammatory properties.

Linseeds are the richest source of the plant omega-3 fat alpha-linolenic acid (ALA) which is converted to the long chain omega-3 fatty acids docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA). Long chain omega-3s have the best therapeutic benefits for people with inflammatory types of arthritis such as rheumatoid arthritis, reactive arthritis, psoriatic arthritis and ankylosing spondylitis.

Chia seeds are high in fibre and also pack an impressive dose of plant-based omega-3 (ALA).

Sesame seeds, pumpkin seeds and sunflower seeds provide good helpings of healthy fats, as well as decent doses of several important vitamins and minerals.