Bircher Muesli Recipe: How to eat oatmeal every day without getting sick

Bircher muesli recipe low calorie.

 

 

Here is the original Swiss recipe for bircher muesli, developed around the turn of the last century by the Swiss physician Maximilian Oskar Bircher-Benner.




 

bircher museli low calorie

 

Bircher went against the accepted medical practice at the time of thoroughly cooking food, which was thought to be healthier, and introduced a small bowl of oatmeal and raw apple as an appetizer before most meals.

 

The original recipe is a tasty combination when it is produced this way, although our idea of ​​what muesli is has changed over the years to contain less fruit and more cereals.

 



 

These days, people like to add more sugar, cream, and nuts, as well as start with a larger portion of oats than the one that was first published.

 

It is interesting to note that this original recipe now reflects the modern recommendations on the food pyramid.

This breakfast is gluten-free if prepared with certified gluten-free oats. Always check your labels.

 

This recipe makes 1 portion and can easily be doubled, tripled or quadrupled to accommodate your family.

 

What you will need

 

  • 1 tablespoon of rolled oats
  • 2 tablespoons of water
  • 1 tablespoon of sweetened condensed milk
  • 2 teaspoons of lemon juice
  • 1 large apple (grated with skin)
  • 6 raw hazelnuts (or ground almonds)




How to make Bircher Museli

 

  • In a small bowl or cup, mix the oats and water and let them soften overnight in the refrigerator. If you’re in a hurry, oats don’t need to be wetted for hours to make them digestible, even if other grains do.
  • Add the sweetened condensed milk and mix. Evaporated milk, cream or regular milk can be replaced. You can add 2 teaspoons of sugar to normal milk, or try honey, agave nectar or stevia if you want to avoid sugar.
  • Mix the grated apple with lemon juice and add it to the oat mixture. Sprinkle with chopped almonds or hazelnuts and serve.



Variations

People add many other things to this mixture and even serve breakfast muesli with seeds, grains, and nuts on the table or buffet.

 

This denies Bircher’s idea of ​​a low-calorie, high-energy pre-meal filler, but tastes good.

Additions can be made as follows (or create your own):

 

  • Add grated carrot, sliced ​​banana and orange sections to your oats.
  • Soften raisins with oats.
  • Add flax, sunflower seeds, nuts, other rolled cereals, yogurt, milk powder/buttermilk, quark or maple syrup in your bowl.
  • Toast the cereals before using them in milk.
  • Prepare a mixture of muesli and serve with milk or yogurt and fruit.
  • Add aromas such as cinnamon, nutmeg or vanilla sugar or powder.



How to eat oatmeal every day without getting sick

 

Oatmeal has a reputation for being boring, but it is far from it. Of course, oat is easy, but it is what makes it a perfect canvas to experiment. You can make them sweet or spicy and can cook or not, but whatever you do, your oatmeal will always taste really damn spectacular. With a little creativity at the end, you can easily eat it every day without filling it.

And why don’t you want it? Oatmeal contains nutrients like fiber and protein, which means you’ll be excited until your next meal.

Furthermore, it is easy to prepare for inexperienced home cooks. As long as you are sure to add other delicious and nutritious ingredients that make up a complete meal (such as fruits or vegetables, protein sources like Greek yogurt or fried eggs and healthy fats like seeds or nut butter), registered dieticians say this is a great addition a Be your daily life.

 

If you already eat oatmeal every day and look for new ideas to enrich it, or want to start eating more often, these are the best ways to keep it exciting. If you add a little cocoa powder for cooking, you should try these ideas as soon as possible.

 

Start experimenting with different types of oats.

 

First, there is not a single variety of oats, there are several. Cut steel, fast cooked, old-fashioned – these varieties have a different and delicious taste in their own way.

For example, Steel-Cut has a similar taste to rice, which is great for abundant risotto dishes, but not so good for oatmeal. On the other hand, old-fashioned oats are perfect for everything you want to impregnate during the night.




However, if you want fast and unprepared oatmeal (like cereals), you are well prepared with quick-preparing oatmeal. However, don’t feel connected to these combinations. Feel free to experiment with the different types of oats in a way that you think will taste good.

 

Try the cooked oatmeal: it’s great for preparing meals!

 

RD, owner of Tasty Balance Nutrition tells SELF. “[It’s] is basically a saucepan, offering a more solid version of oatmeal,” which explains that it’s great for preparing meals, he explains. It is easy to cut and get even easier on the way to the door. And one recipe equals a number of servings, so you can have enough of it for the whole week in one go. Try this recipe to get started.

 

 

Let your oat taste like your favorite dessert.

 

There are so that there are many great recipes with sweet oatmeal. Do you like carrot cake? There is a recipe for oats that taste. The same goes for cheesecake apple pie and much more.

Or give your breakfast a savory touch.

 

“Oatmeal doesn’t have to be sweet,” Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in the New York area, says SELF, “There are so many ways to make it tasty.”

Making large and substantial oatmeal is as easy as cooking boiled steel oats in sharks instead of in the water. It can be eaten in a bowl shape and garnished with freshly cut vegetables and boiled eggs, or it can be made into soups like rice porridge, a type of porridge that is common in East Asia.

Or you can simply take a simple bowl of oatmeal and leave it before burying. Gorin likes a splash of pesto, but you can really use whatever you want.

If in doubt, a pinch of cocoa powder will never hurt.

 

Both Gorin and Pine recommend adding a touch of cocoa powder to oatmeal if you need something else. It is very simple and turns your morning breakfast into delicious chocolate.

 

Or give yourself some coffee and take caffeine and breakfast at once.

 

I love the idea of ​​ milk for oats. It gives you the jolt of caffeine and fills you up and has an incredible taste. You can infuse oats with coffee in various ways: add some espresso coffee flour (which is ground very finely) to the oats during cooking or run with a little espresso or brewed coffee. In any case, your breakfast will probably be excellent.

 

 

Add some protein.

 

Adding the egg white to your oatmeal is an extremely simple way to increase protein content and make its texture light and soft. To do this, add a tablespoon of egg white to your oats after they have been removed from the heat (if you add them to the fire, the eggs can crumble).

Then bring your oats to low heat with constant agitation until it solidifies, which takes about two or three minutes. Try this recipe to get started.



Don’t forget oatmeal overnight.

 

If you love oatmeal but don’t like cooking, consider Oatmeal. To make them, all you have to do is combine the oats with your wet ingredients and let them rest overnight. They are chubby, tasty and ready to eat when you wake up.

And if you like your cold oats, try the cereals.

 

If you love cold oats, but don’t forget to prepare it for oats the night before, cereals might be just for you. Muesli is just raw oats, sometimes with dried fruit or seeds or seeds, always covered with something moist like milk or yogurt. You can recharge it with milk and eat right away, or you can dip and dig quickly (10 minutes should be more than enough).

 

With these tricks that make oatmeal, you will never get bored with your breakfast.





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