Wednesday, 9 September 2015

No-cook bowl of goodness for breakfast


After being faced with packet after packet of highly coloured, highly processed products that call themselves muesli, it's comforting to go back to 1900, when physician Maximilian Bircher-Benner created muesli as a therapeutic food for his patients.

What's really nice is that the original version seems to be almost totally unprocessed and embarrassingly easy to make. You do have to plan ahead, but it's totally worth it.

I've taken advantage of technological advancement of the last 115 years, and altered a few things on the good doctor's ingredient list. For example, I've substituted regular yoghurt with low-fat, and dropped the lemon juice (since Vitamin C is suspected to inhibit calcium absorption). There's a sprinkle of chia seeds for some superfood participation, and no sugar at all!

Ingredients

Serves 1

1/4 cup quick cooking oats
1 tsp chia seeds
1/2 cup low-fat yoghurt
1/2 apple, grated
1/2 banana, sliced
4 walnut kernels, broken haphazardly

Method

Soak the oats and chia seeds in yoghurt overnight.
In the morning, stir in fruit and nuts and eat.

Notes


  • Besides fulfilling 20% of your day's calcium requirement, a bowl of this muesli gives you 95% of your daily requirement of manganese, a mineral that aids a strong bone structure. 
  • Four hours after breakfast, I'm still feeling quite full and happy. Yay!