This is my Asian version of the traditional Swiss Bircher Muesli recipe. Nutritious sesame milk and grated Asian pear are mixed with oats, orange juice, cinnamon, walnut, date, lime juice and left to activate overnight. It's full of fresh vibrant and citrusy flavors, 100% plant-based, dairy-free, gluten-free and 0% added sugar. It takes 5 minutes to mix everything the night before and you have a quick healthy breakfast to set you up for the day.
- Bircher Muesli History
- Ingredients you will need for this Asian Bircher Muesli
- Recipe variations
- Sesame Milk Health Benefits
- Nutritional Content of Sesame Milk Bircher
- Bircher muesli is a wholesome, make ahead breakfast dish
- How to make Sesame Bircher muesli
- Chef's top tips
- More healthy breakfast recipes to try
- 📋 Recipe
- Recipe Video
- Healthy Cooking Classes
This is a sponsored post in collaboration with Sesamilk, Thailand. I believe they have a great black and white sesame milk product that I am happy to recommend. Sesame milk is a very nutritious plant-based and dairy-free milk alternative with 0% added sugar that can be incorporated into many delicious recipes.
Bircher Muesli History
The original dish was first developed by a Swiss physician Maximilian Bircher-Benner in the early 1900's for patients in his hospital, where a diet rich in fruits and vegetables was an essential part of the therapy.
Original Bircher-Benner recipe
The original Bircher-Benner recipe consists of the following ingredients:
- Apples: The whole apple was to be used, including skin, core, and pits.
- Nuts: Either walnuts, almonds, or hazelnuts.
- Rolled oats: Previously soaked in water for 12 hours".
- Lemon juice:
- Either cream and honey or sweetened condensed milk: 1 tablespoon.
The dish was prepared by mixing the cream and honey or condensed milk with the soaked oats and lemon juice and, while stirring, grating the whole apple into the mixture. This method prevented the apple pulp from browning.
As you can see from this recipe, it lends itself well to a whole host of ingredient variations.
Ingredients you will need for this Asian Bircher Muesli
Here is a list of the ingredients for this recipe along with recommendations of replacements.
- Asian Pear: Wash and Grate the pear
- Sesame Milk: I use White Sesamilk for this recipe.
- Oats: Select good quality rolled oats, certified gluten-free if your are coeliac or gluten intolerant.
- Chia seeds: This is my addition for extra protein and omega fats.
- Lime juice: The acidity help preserve the color and prevents the Asian pear from oxidizing.
- Walnuts: Great for the brain and they provide a wonderful texture.
- Dates: Provide some natural sweetness and added minerals.
- Orange: Bring a fresh citrus flavor and natural sweetness.
- Banana: For garnish, or you may use your favorite seasonal fruits or berries.
- Sesame seeds: Toasted sesame seeds accentuate the sesame flavor and provide extra nutrition.
I use Asian pear from this recipe because I'm living in Asia! When I'm back home making this recipe I will use local apples or pears.
If you are avoiding or intolerant to oats, you may substitute them for buckwheat, barley, rye, spelt, millet or quinoa flakes. I have not tried any of these grains with this particular recipe so you will have to play around with quantities of liquid each grain will absorb.
You can leave the dates out and try adding some raisins, sliced figs, apricots or prunes.
In place of walnuts you can add either: cashew, hazelnuts, macadamia, pecan or almonds.
Sesame Milk Health Benefits
I've been making and using a lot of sesame milk in my recipes since moving to Asia. Sesame grows in abundance here and I've been learning all about their phenomenal health promoting properties.
Recently, I partnered with Sesamilk who produce a premium quality white and black sesame milk, made from Thai grown sesame and 0% added sugar. They developed an extraction process that keeps the nutritional content intact.
Sesame seeds contain Sesamin, Sesamol, and Sesamolin that help reduce the cholesterol level in the blood, strengthen the heart, cleanse the coronary arteries, and improve the blood circulatory system, preventing the high blood pressure.
Sesame milk extraction process
To get Sesamin extract from sesame seeds, it’s not just grinding or chewing thoroughly, but Sesamilk uses special sesame seed extraction technology to get white sesame milk that is rich in Sesamin substance.
Sesamilk is most suitable for people who are vegetarian or vegan and those who are allergic to dairy milk or soy milk.
Nutritional Content of Sesame Milk Bircher
Sesame milk Bircher is a delicious nutrient dense recipe to add to your breakfast menus. It contains good amounts of protein, complex carbohydrates, omega fats, fiber and essential mineral. A nourishing breakfast of oats, chia, nuts and fruits helps to maintain consistent energy levels throughout the day and keeps you satiated until lunch time.
Bircher muesli is a wholesome, make ahead breakfast dish
If you haven’t had Bircher muesli before, there are so many reasons why I think you’re going to love it:
- Quick to make
- Cost effective
- Fresh tropical flavors
- Nourishing and sustaining
How to make Sesame Bircher muesli
Assemble and weigh out all the ingredients.
Add the oats to a mixing bowl
Add the chia seeds
Break up the walnuts and add to the bowl
Add the chopped dates
Add a pinch of cinnamon
Next, it with a small pinch of salt
Juice the small lime and add to mixing bowl.
Squeeze the juice from the orange and add to the mix.
Peel and coarsely grate the Asian pear, add to the mixing bowl.
Add the white sesame milk and mix everything together very well.
Leave the mix in a bowl or container, cover and put in the fridge overnight to activate.
To garnish and serve
Mix the Sesame Bircher; it may need another splash of white sesame milk to get a nice consistency.
Prepare your fresh fruits and toppings. Add the Sesame Bircher to a serving bowl. Pour another splash of white sesame milk just before serving and sprinkle with toasted white sesame seeds.
Top with diced mango and Asian pear. Add the sliced banana. Garnish with chopped walnuts and sliced dates.
Chef's top tips
Soaking: It's important to soak overnight or for at least a couple of hours to activate the oats, chia and walnuts. This boosts the overall nutritional content by making the ingredients more digestible.
Dairy replacement: For an extra creamier recipe you can add a nice plant-based yogurt such as coconut, cashew or almond. Try making my easy homemade coconut yogurt.
More healthy breakfast recipes to try
- Black sesame milk chia pudding
- Chickpea, banana and oat pancakes
- Oat and chia seed porridge
- Pumpkin pie oats
- Carrot cake oatmeal
- Chocolate chia pudding
- Black sesame chia pudding
- Teff marathon bowl
- Protein powered quinoa porridge
- Buckwheat kasha
- My top 9 vegan protein breakfasts
I hope you enjoy this Asian inspired breakfast bowl, featuring Sesamilk. If you do make this recipe please let me know in the comments below what you think! I love hearing from you. And of course, tag me on Instagram with the hashtag #holisticchefacademy. Happy cooking my friends!
Sesame Bircher Muesli
- Weighing scales
- Mixing bowl
- Micro-plane grater
- Chopping board
- Chefs knife
- Serving bowl
For the sesame Bircher mix
- 300 ml White sesame milk
- 50 g Oats
- 10 g Chia seeds
- 20 g Walnuts
- 20 g Dates
- 1 each Orange
- 1 each Asian pear
- 1 pinch Cinnamon powder
- 1 each Lime
- 1 pinch Pink salt
- 1 each Banana
- .5 each Mango
- .5 each Asian pear
- 1 tablespoon White sesame seeds toasted
- 10 g Walnuts
- 10 g Dates
To make the Sesame Bircher mix
- Assemble and weigh out all the ingredients.
- Stone and chop the date up small, add to the mixing bowl.
- Add the oats, chia seeds, walnuts, cinnamon and salt to a mixing bowl and mix to incorporate.
- Juice the small lime and add to mixing bowl.
- Juice the orange, add to the mixing bowl with dry ingredients.
- Peel and coarsely grate the Asian pear, add to the mixing bowl.
- Add the white sesame milk.
- Stir everything together well, make sure to mix well so all the chia seeds are distributed evenly throughout
- Leave the Sesame Bircher mix in a container, cover and put in the fridge overnight to activate.
To garnish and serve
- Mix the Sesame Bircher, it may need another splash of white sesame milk to get a nice consistency.
- Add the Sesame Bircher to a serving bowl, top with diced mango and Asian pear. Add the sliced banana.
- Top with fresh fruits.
- Garnish with chopped walnuts and sliced dates.
- Pour another splash of white sesame milk just before serving and sprinkle with toasted white sesame seeds.
ADD YOUR OWN RECIPE NOTES
Bircher's generally will have the addition of grated apple and sometimes apple juice or orange juice and yogurt. Overnight oats is generally oats soaked overnight with a milk and some flavorings.
Not traditionally, as the original recipe calls for yogurt and cream. It is east to make a vegan variation by adding plant-milk and yogurts.
Due to the grated apple, I do not suggest keeping for more than 48 hours.
Large rolled oats provide the nicest texture from my point of view.
Yes, it's a very healthy and nutritious start to the day, containing complex-carbohydrates, protein and fats.
Yes it is necessary to soak the Bircher muesli for at least 2-3 hours. For best results I suggest overnight.
Healthy Cooking Classes
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