SUPER BIRCHER MUESLI (OVERNIGHT OATS)
This is more of a technique than a recipe and you can alter it to suit your preferences and nutritional requirements. The basic ingredients are oats and some liquid to soak them in overnight. The liquid can be milk (or a milk alternative), water or juice e.g. apple or any other fruit juice you like – fresh orange or berry juices also work nicely. Add some fresh blueberries (in season) or dried goji berries for their antioxidant properties and chia or ground flax seeds to provide some essential omega 3 fatty acids.Â
Ingredients to combine and soak overnight:
40g (about half a cup) rolled oats per serving. Reduce this and use more chia seeds if you are trying to manage carbohydrate intake.
2/3 cup liquid per serving – You might have to adjust the consistency by adding more liquid in the morning.
1 tablespoon dried fruit per serving – try raisins, goji berries or dried apricots.
If you choose to add chia or ground flax seeds they can be added to this basic mix to soak (use about 3 heaped tablespoons for a large bowl or 1 tbsp per serving for smaller portions).Â
In the morning:
- Check consistency and stir in some more milk or water if necessary – it should be easy to eat – not runny, but not crumbly or solid either.
- Optional additions: Grated apple, berries or other fruit (about ½ cup per serving).
- Optional extras: Cinnamon, honey or other flavours e.g. vanilla extract.
- Optional protein boost: Add a scoop of plain or vanilla protein powder and/or some plain yoghurt.
- Garnish with sliced fruit, extra seeds or chopped nuts – I prefer to add these just before serving, so they stay crunchy.
