Swiss-Style Muesli

Muesli is a breakfast cereal, which is especially popular in Europe, that typically consists of raw oats, nuts, and dried fruit.  It was developed around 1900 by a Swiss physician named Maximilian Bircher-Benner.  Dr. Bircher-Benner was a strong advocate of nutritional therapy and a pioneer in nutritional research.  At a time when lots of meat and white bread where the norm, Dr. Bircher-Benner believed a diet rich in fresh fruits, vegetables, and nuts was essential for living a healthy life.  In fact he used this concept along with exercise, work, and spiritual peace to treat and heal his patients.  The original muesli recipe was created by Dr. Bircher-Benner for his patients and consisted of rolled oats, lemon juice, grated apples, nuts, and condensed milk as a sweetener.  Soaking the oats overnight was intended for easier digestion.  Today there are hundreds of variations for muesli but Dr. Bircher-Benner’s belief in the healing powers of food remain true and timeless.  A diet rich in fresh fruits, vegetables, nuts, whole grains, and legumes is always key to living a long healthy life.

Oats that have been soaked overnight

With warm weather approaching a cool and creamy bowl of muesli is a healthy and tasty way to start your day.  Oats, the basis of muesli, are well known for their heart-healthy benefits.  Studies show that beta-glucan, a specific type of soluble fiber found in oats, has a beneficial effect on cholesterol levels.  Research is also showing that Beta-glucan may enhance the immune system’s ability to treat bacterial infections, facilitating quicker healing and recovery.  Oats are also rich in manganese, selenium, and B vitamins.  B vitamins in particular are important for a healthy nervous system and brain function.  The high amount of fiber and protein in this muesli will keep you feeling full longer, which is a beneficial element for controlling body weight.

Swiss-Style Muesli

makes 1 serving

6 tablespoons raw oats

6 tablespoons water, milk, or juice *see recipe note below*

1/2 lemon, juiced (optional)

3 tablespoons 0% fat free Greek yogurt

1/2 teaspoon honey

dash of cinnamon

3 tablespoons trail mix *see recipe note below*

1 large apple, grated or diced

Combine oats with milk, water, or juice.  Cover the oats and let soak overnight in the refrigerator. (Soak at least 30 minutes if you can’t soak overnight)  Mix soaked oats with remaining ingredients and serve chilled.

Recipe Note: The beauty of this recipe is the ability to personalize it to your taste buds.  I use what I normally have on hand in my kitchen, an assorted trail mix and milk or water to soak the oats. However, most Bircher style muesli recipes are made by soaking the oats in apple juice.  Play around with the different ingredients and have fun finding a combination that is perfect for you.  Fresh seasonal fruit is always an awesome addition!

Nutrition facts per serving: 367 calories, 10 g total fat, 1.9 g saturated fat, 66 mg sodium, 64 g total carbohydrates, 8 g fiber, 11 g protein

BALANCE IT OUT:  This high fiber, high protein recipe is the perfect well balanced breakfast.

Love,

Renee

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