Spring is here and the weather will soon start to warm up. You know how much I love congee and porridge at any time of year but sometimes it just feels too hot to have a hot breakfast so what’s a good alternative?
Bircher Muesli is a nutritious breakfast option as the weather warms up. A lot of people love to have muesli for breakfast but eaten straight from the packet it can be bloating as it is hard to digest. Our bellies weren’t designed to eat raw grains.
Bircher muesli was originally developed by Swiss nutritionist Dr.Bircher-Benner in the 1900’s. The key to bircher muesli is the soaking overnight, to reduce indigestible phytic acids found in grains, improving the digestion and absorption of this nutrient-dense meal!
Rolled oats are a low GI whole grain, giving a slow release of energy, keeping you fuller for longer! The nuts and seeds provide essential fatty acids, proteins and nutrients, with all sorts of health benefits. If you would like to calculate the nutrient content of this breakfast have a look at the Australian Food Composition Database. I have also listed the Chinese dietetic benefits of some ingredients.
- 1 cup rolled oats (warming, tonifies qi, nourishes blood & yin, promote circulation)
- 1/2 cup shredded coconut (warming, tonifies qi, nourishes blood)
- 1/4 cup walnut pieces (warming, tonifies qi and yang, strengthens lungs and kidneys, transforms phlegm)
- 4 brazil nuts chopped up (nourish the Lung & large intestine)
- 1/4 cup goji berries (nourishes the blood as well as lung, liver and kidney yin)
- 1/4 cup chopped figs (tonifies qi, strengthens digestion)
- 2 tsp chia seeds (great for keeping the bowels moving easily)
- 1 Tbsp sesame seeds (nourishes yin and blood)
- 1/4 tsp nutmeg (warming, nourishes yang, improves circulation)
- 1/4 tsp cinnamon (warming, tonify qi and yang, promotes circulation)
- 1/4 tsp vanilla essence
- 1/2 tsp lemon juice
- pinch sea salt
- 2 cups coconut water
- 1/2 apple grated
- Put it all into a glass tupperware, stir it all together and place it in the fridge overnight
- In the morning take out as much as you desire and add warm milk of your choice (almond milk, oat milk, rice milk etc) to take the chill off as cold food straight from the fridge will put out your digestive fire
- This much lasts me for 4 breakfasts so for each meal you would consume 10.5g protein, 49.5g carbs and 17.5g of fat.
According to the Australian National Health and Medical Research Council, your daily intake of food should consist of 15-25% protein, 45-65% carbohydrates and 20-35% fats. This meal closely follows these ratios.
You can add a 1 Tbsp of LSA if you need a bit of extra fibre to help keep your bowels regular
LSA is a rich source of protein, which helps keep your blood sugar levels balanced. It contains a healthy dose of omega-3 fats as well as many vitamins and minerals.
- 50g Linseeds
- 50g Sunflower seeds
- 50g Almonds
- 50g Brazil nuts
- 25g Coconut – desiccated
- 25g Goji berries
- Place all ingredients into a blender / Nutribulet / thermomix / food processor and grind it up into a fine meal
- Store in an airtight container in the fridge
- Add a spoonful onto your porridge or bircher muesli or smoothie or …
Your feedback and questions are always welcome so please leave a comment below.
For further information on Chinese Medicine contact Tania Grasseschi (Acupuncture, Chinese Herbs and Wholefood counselling). Tania is an AHPRA registered practitioner of Traditional Chinese Medicine located in Botany and Katoomba, NSW and is a lecturer at the Endeavour College of Natural Health Sydney campus.