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12th October 2019 by Jamie Raftery 2 Comments

Bircher Muesli, Chia, Apple, Fig and Walnut

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This Bircher Muesli recipe is a delicious, nourishing chilled breakfast bowl to set you up for the day.

This bircher muesli recipe has a good balance of protein from the chia seeds, complex carbohydrates from the oats, essential minerals, and nutrients from the walnuts and seeds.

bircher-muesli-in-a-bowl
Bircher Muesli, Chia, Apple, Walnut, Fig

A good breakfast is the foundation of a healthy lifestyle and for maintaining energy levels throughout the day. The added beauty of this recipe is that it takes just 5 minutes to mix everything together the night before and you are good to go the next morning.

History of Bircher

The word muesli is a Swiss-German variation of the German word โ€œmรผsโ€ meaning porridge and the diminutive suffix, โ€œ-li.โ€  The โ€œinventionโ€ of muesli is credited to Swiss physician and nutritional pioneer, Maximilian Bircher-Benner. 

The recipe consisted of oat flakes, raw apples, condensed milk, nuts, and lemon juice and it led Dr. Bircher-Benner to overwhelming improvements in the health of many of his patients. 

Dr. Bircher-Benner determined that much of the sickness experienced by his patients could be alleviated with increased exercise and a more nutritious diet. 

He was able to heal and prevent disease through a diet rich in raw grains, fruits, and vegetables, and with moderate exercise including walking and gardening daily.

chia-seeds-in-a-bowl
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Chia 'strength' Seeds

Originating in Central America, Chia, meaning 'Strength' in Mayan is a key ingredient to incorporate into your daily menus. Packed full of protein, fiber, omega-3 fats, and minerals these little super seeds will give you extra superpowers.

Read more about chia seeds here

selection-of-oats-in-their-different-forms

Superpowered oats

A warm bowl of porridge oats on a cold winter's morning takes me back to my childhood I have fond memories of a creamy bowl of oats with honey and raisins before heading off for school.

Rarely a day goes by that I do not have oats in some shape or form. Oats have been a key ingredient throughout my last 30 years and I can thank my continued good health to this humble grain.

Oats can provide many positive health benefits by incorporating them into your daily menus. Read more about oats here

bircher-muesli-with-apple-figs-walnuts-and-pumpkin-seeds-in-a-bowl

Discover more healthy breakfasts on the blog

  • Asian Bircher Muesli
  • Banana Pancakes
  • Oat & Chia Seed Porridge
  • Coconut Chia Pudding
  • Black Rice Porridge

Without further ado, I gift you one of my favorite Bircher Muesli recipes to enjoy and share with your family and friends.. feel free to adapt some of the ingredients to suit your region and tastes...

๐Ÿ“‹ Recipe

bircher-muesli-with-apple-figs-walnuts-and-pumpkin-seeds-in-a-bowl
Jamie Raftery

Bircher Muesli, Chia, Apple, Fig, Walnut

4.60 from 5 votes
A delicious, energising breakfast bowl to kick start your day. High in protein, complex carbohydrates, fats and essential minerals.
Print Recipe Pin Recipe Add to CollectionGo to Collections
Prep Time 10 minutes mins
Cook Time 0 minutes mins
Overnight soaking 2 hours hrs
Total Time 2 hours hrs 10 minutes mins
Servings: 4 people
Course: Breakfast
Cuisine: Swiss
Calories: 267
Ingredients Equipment Method Nutrition

Ingredients
 
 

  • 500 ml Almond milk
  • 100 g Oats
  • 20 g Chia seeds
  • 40 g Pumpkin seeds
  • 40 g Walnuts
  • 100 g Dried figs stem removed - cut in ยผ
  • ยฝ teaspoon Cinnamon powder
  • 2 each Apple - green Peel and coarsely grate
  • ยฝ each Lemon Zest and juice
  • 20 ml Maple syrup

Equipment

  • Weighing scales
  • Mixing bowl
  • Grater
  • Chopping board
  • Chefs knife
  • Serving bowl
  • Spoon

Method
 

  1. Weigh out all the ingredients.
  2. Place the oats, chia seeds, cinnamon, almond milk and maple syrup in a large bowl. Mix well.
  3. Peel and grate apple. Add the grated apple, seeds and dried fruits to the oat mix. Mix well.
  4. Spoon mix into serving bowls.
  5. Allow to activate overnight or for at least 2 hours.
  6. Serve garnished with some chopped walnuts, figs, pumpkin seeds and sliced apple

Nutrition

Serving: 200gCalories: 267kcalCarbohydrates: 31gProtein: 8gFat: 14gSodium: 151mgPotassium: 275mgFiber: 7gSugar: 9gCalcium: 211mgIron: 2.4mg

Tried this recipe?

Let us know how it was!

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Comments

  1. Sophie says

    March 09, 2023 at 4:11 am

    5 stars
    Fantastic bircher! Added some plums for colour. Loved serving it in individual glasses. ๐Ÿ˜„

    Reply
    • Jamie Raftery says

      March 11, 2023 at 2:13 am

      Thank you Sophie, I'm delighted you enjoy the recipe. I've made this many times with different toppings. It's a keeper!

      Reply
4.60 from 5 votes (4 ratings without comment)

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Hi, weโ€™re Thara & Jamie

Weโ€™re a Thaiโ€™rish chef duo based between our jungle kitchen studio in Phuket, Thailand, and a new culinary studio and permaculture farm weโ€™re developing in Galway, Ireland.

Together, we run the Holistic Chef Academy - a space for exploring healthy, wholesome, plant-based cuisine.

With our roots in Michelin-star kitchens and a shared passion for food as medicine - we create recipes, courses, and experiences that aim to educate, inspire, and empower.

Read more

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