Presoaking your breakfast overnight is a wonderful way to support digestion. You will notice an improvement in your bowel movements by the next morning.
Bircher Muesli
Bircher muesli (which now seem to be called overnight oats) is a classic healthy breakfast that can easily be a dairy and gluten free option if needed. It’s rich in fibre, good fats and proteins and will fill you up until lunchtime.
The night before mix the following into a bowl:
- Rolled oats, 2 dessert spoons
- Linseeds or chia seeds – 1 dessert spoon
- Almonds, walnuts or pecans – 1 tablespoon
- 1 tablespoon Goji berries or 3-4 chopped dried apricots or prunes
- Pumpkin seeds or sunflower seeds – 1 tablespoon
Add ingredients to a breakfast bowl, then cover with liquid until you can see the liquid rise above the mix, as it will be absorbed by the ingredients. Liquid could be pressed apple juice, water or unsweetened nut milk (concentrated apple juice has higher sugar content, so pressed is best). Cover and leave in the fridge overnight.
Add in the morning:
Grated apple or pear, or berries such as blueberries or raspberries
Natural yoghurt or kefir
You could also sprinkle some ground linseeds on top.
Buckwheat Bircher
Variety is always a good thing so it’s a nice idea to mix up your bircher sometimes, try using buckwheat groats instead of oats for example, and add some magnesium and polyphenol rich cacao nibs in the morning. I tend to stick with the goji berries with the buckwheat, the prunes are tastier with the oat mix for some reason.
Ingredients:
- 3 tablespoons buckwheat
- 1 tbsp almonds
- 1 tbsp pumpkin seeds
- 1tbsp goji berries
- Fresh berries (blueberries/blackberries/strawberries – if not in season use frozen)
- Natural or Greek yoghurt
- cacao nibs
- cinnamon
Method:
Put the buckwheat, goji berries, almonds and pumpkin seeds into a mixing bowl and cover with water. Cover the bowl with a plate or cloth and leave overnight.
In the morning, add fresh berries or grated apple, natural yoghurt, cacao nibs and a sprinkle of cinnamon.