Breakfast Bircher Muesli

Prep Time: 0:10
Cook Time: 0:00
Serves: 4

Ingredients / Shopping List

100g rolled oats
35g dried cranberries
25g sultanas
25g pumpkin seeds
25g sunflower seed
20g pecan nuts
1 apple
200ml Semi-skimmed milk

Prep to Cook:  Deep basin or mixing bowl, tablespoon, grater, measuring jug

Prep:  Prepare the dry mixture:

Put the oats, sultanas, pumpkin seeds, sunflower seeds into a bowl
Put the pecan nuts into a polythene bag and crush them with a rolling pin
Tip into the dry mix
Stir thoroughly
Grate the apple, peeled and cored into the bowl
Pour over the milk and stir again
Soak the mixture:
Cover with cling film
Chill in the fridge overnight
Serve with a dollop of yoghurt and a sprinkling of brown sugar or honey
Check it out!

This is a no-cook breakfast.  Simply mix and soak.  Dr Bircher-Benner, a Swiss doctor devised this style of oaty and fruity breakfast for the health of his patients around 1900.

Recipe Science

Cooks Know How: The lack of cooking processes to describe allows an opportunity to discuss the health aspects of this recipe.  The mixture is dried fruits which contain fruit sugars.  When soaked in milk they release some of their sugars, swell and soften.  The nuts whilst providing a little texture also supply some protein and minerals such as zinc, manganese and phosphorus.  Pecans are low in saturated fat and high in omega 6 fatty acids that can reduce cholesterol.   Rolled oats form the basis of this dish.  They are processed by steam and then rolled and sold as ‘porridge oats.’ They are starchy and provide vitamin B, iron and dietary fibre.  The fibre is soluble and especially good for reducing cholesterol in the blood.  The soaking of the oats is the important stage to make the breakfast more digestible.

Semi-skimmed milk is also an important part of the recipe as it supplies protein, calcium and some vitamin A and D.  The fat in semi skimmed milk is 1.7% as opposed to 3.5% in whole milk. If skimmed milk was substituted it would contain even less fat, about 0.1% fat and less Vitamins. 
The completed dry mix lacks vitamin C and therefore the addition of some fresh fruit, in this case apple, solves that issue.