I don’t plan to post recipes all the time, as there are plenty of sites doing this. But I do have one of my own that I particularly enjoy, which I’d like to share. For anyone looking for a really filling, satisfying, no-added-sugar breakfast, I’d recommend this. It’s basically an over-excited Bircher Muesli. It takes about 10 minutes to put together (I do it in the evening to give the oats a chance to soften) and it’s good for 4 breakfast servings – 1 person for 4 days or 2 people for 2 days. I don’t count calories as a rule, but I’ve included a rough guide to the calories here as some people like the measure. You may want to do your own calculation.
Ingredients (4 servings):
- 100g plain porridge oats (376 cal)
- 260g Fage Total Greek Yoghurt, full fat (260 cal)
- 60g mixed nuts or brazil nuts/almonds/walnuts (approx 372 cal)
- 20 raspberries (20 cal)
- 20 white grapes, sliced into 2/3 pieces or 1 green apple, grated (60 calories)
- 20g milled organic flaxseed, for flavour and all sorts of goodness (113 calories)
- Almond Milk (or whole milk) to moisten (100 calories – total guestimate, I’m afraid)
1301 calories total divided by 4 servings: Approximately 325 calories per serving
Mix all the ingredients in a large bowl, adding enough milk to create a soft consistency (I use home-made almond milk, but whole milk or shop bought almond milk would work just as well). You can use any fruit you like, but I prefer raspberries, which break up through the mix and give it a bit of a raspberry ripple effect. Apples make it more tart and I like this, but grapes are a bit more convenient, and add little pops of natural sweetness, so that’s why they get my vote. I’ve used blueberries and blackberries too.
You can vary to your taste of course. Add more fruit without overburdening the calorie content, or reduce the nut or yoghurt content to slim down. It’s up to you. Then seal the bowl and store in the fridge overnight, giving time for the oats and nuts to soften and the flavours to blend.
When serving, the mixture will have become more ‘sticky’, so add a little more milk or almond milk to loosen, then garnish with a couple of raspberries, just because it looks nice – and we eat with our eyes.
Bircher purists would probably baulk at the thought of grapes – grapes! – in their muesli, but this is my recipe, so there. They would also want to drizzle honey or agave syrup over everything, which is currently against my dietary religion. The grapes add the minuscule amount of sweetening this recipe needs anyway.
I find this breakfast will see me at least until lunchtime and often well beyond into the afternoon if I happen to be too busy to stop for lunch, or out-and-about and unable to find something healthy. The Fage Greek yoghurt is full-fat but natural/unflavoured. It’s thick and creamy, packed with good bacteria and NO sugar, which is simultaneously satisfying for those of us who like our food to be unctuous, and exciting for the sugar avoiders like me.
If you try it, I’d love to know what you think.