Bircher muesli
Bircher muesli
Nutrition > Recipes > Breakfast

5-minute recipe: Bircher muesli

A quick-fix breakfast cereal with an endurance- boosting balance of carbs, vitamins, minerals and fibre

If you want a breakfast for endurance, then you’ve come to the right place. Created by Dr Bircher-Benner in the 1890s as a healthy meal for his patients in his Zurich hospital, this muesli provides an excellent balance of heart-healthy, sustaining nutrients, including good quality protein, slow-release carbohydrates, omega-3 fatty acids, vitamins, minerals and cholesterol-reducing fibre.

It really does help maintain consistent energy levels to get you through those long rides and runs. What’s more, prepared the night before, it’s an ideal quick-fix breakfast, just as quick as pouring a bowl of cereal. 

Serves 4
Prep time 5mins + overnight soaking
Cooking time None!
Equipment required A bowl and a grater

Ingredients (to serve 4)

- 1 cup unsweetened muesli with fruit and nuts
- Skimmed milk to cover the muesli
- Splash of apple juice
- Good grating of nutmeg, or ¼tsp ground cinnamon or cardamom
- 1 crisp, fresh apple, grated
- Natural yoghurt
- Runny honey to drizzle on top
- Small handful of almonds, toasted, or sunflower seeds 

Step 1

Step 1 of making Bircher muesli

Pour over enough skimmed milk to cover the muesli generously and add a splash of apple juice.

Step 2

Step 2 of making Bircher muesli

Grate over a little nutmeg.

Step 3

Step 3 of making Bircher muesli

Leave for a couple of hours, or overnight, in the fridge. When you’re ready to eat your Bircher muesli, remove from the fridge and stir in the grated apple.

Step 4

Step 4 of making Bircher muesli

Add a dollop of natural yoghurt, the almonds or seeds and a good drizzle of honey.

Nutrition per serving

Energy 266kcal
Protein 9g
Carbs 42g
Sugars 21g
Fat 6g
Saturates trace
Salt 0.2g
Fibre 4g

(All images: Ewelina Karbowiak)

For lots more fuelling advice head to our Nutrition section


 
 

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