The original recipe for this nutritious breakfast cereal was developed more than a century ago, by Dr Bircher-Benner at his clinic in Zurich. The technique of soaking the cereal, here using milk, makes it easier to eat and digest.
3/4 cup rolled oats
3/4 cup sultanas
1 cup low-fat milk
1 crisp green apple
2 teaspoons freshly squeezed lemon juice
1/4 cup hazelnuts, roughly chopped
1 tablespoon pumpkin seeds
1 tablespoon sesame seeds
100 g strawberries, hulled and chopped
4 tablespoons natural low-fat acidophilus yogurt
4 teaspoons clear honey
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Directions Preparation:10min › Ready in:10min
Place the oats and sultanas in a large bowl and add the milk. Stir to mix evenly, then cover and place in the refrigerator. Leave to soak overnight.
The following day, just before eating, grate the apple, discarding the core. Toss the apple in the lemon juice to prevent the apple from browning.
Stir the hazelnuts, pumpkin seeds and sesame seeds into the oat mixture, then stir in the grated apple and strawberries.
To serve, divide the muesli among 4 cereal bowls, and top each with a spoonful of yogurt and honey.
To make a mixed grain muesli, soak 1/2 cup rolled oats, 1 cup malted wheat flakes, 30 g flaked rice and 1/2 cup raisins in 1 cup buttermilk. Just before eating, stir in 20 g roughly chopped almonds and 20 g sunflower kernels, then add 1 roughly mashed banana and 1 chopped mango. Serve with natural low-fat acidophilus yogurt.
Oats have a low glycaemic index (GI), which means they are digested and absorbed slowly and therefore produce a gentle, sustained rise in blood glucose levels.