This bircher muesli is delicious (and colourful) and filled with all types of super food goodies. I recently purchased a packet of chia seeds, having heard of their nutritional value, and wanted to try them out as soon as possible.
Through a quick web search (and some back of the packet help), I discovered that chia seeds have more omega-3 fatty acids than salmon! Chia is one of the most concentrated sources of omega-3 in any food and contains high amounts of omega-6 (good news for those with allergies to fish!).
The seeds are said to contain around 22% of protein, 35% of healthy fats (Omega 3, Omega 6), and around 25% of dietary fiber. Not only that, they also contain plenty of minerals and vitamins – A lot of calcium, potassium, and iron is found in these seeds. Sounds like a good way to start the morning, right?
This muelsi also contains Goji berries. I picked these up in the organic store because the packaging mentioned high vitamin c, which I try to source since I don’t have any citrus fruits due to my allergies. But upon further research I also discovered Goji Berry’s are a complete source of protein and contain 18 amino acids.
It also contains a whole bunch of other healthy seeds and also a little bit of oats. If you can’t eat oats I would suggest simply just increasing the amount of the other seeds to cover the missing oats volume.
The recipe is as follows, and serves one generously.
Bircher Muesli with Seeds, Oats and Berries
1 Tablespoon ground linseed
2 teaspoons chia seeds
2 tablespoon oats
1 tablespoon pumpkin seeds
1 tablespoon sunflower seeds
1 tablespoon goji berries
1 tablespoon cranberries
60 – 80 ml apple juice
1/2 large grated red apple with the skin
Two (more or less depending on taste) dollops of organic yoghurt
1. Soak the linseeds, chia seeds, oats, pumpkin seeds, goji berries, cranberries and sunflower seeds in the apple juice for at least 1 hour or overnight in the fridge.
2. In the morning add the grated apple and mix it in.
3. Add your yoghurt on top.
4. Dig in 🙂