Upgrade your classic Bircher muesli with our simple and delicious recipe for 5 grain vegan overnight oats with apple and apricot.
Bircher muesli was created in the 1900’s by a Swiss doctor. Designed as a way of getting more fruit into his patients, it was a simple recipe of oats, milk, hazelnuts and grated apple. Soaked overnight, it was an easily digestible breakfast.
Strictly speaking, Bircher oats still adhere to this formula. If you want to switch it up then you are heading into overnight oats territory. The up to date equivalent of Bircher muesli, pretty much anything goes.
That said, the original recipe has a lot going for it, both in terms of taste and health benefits. Soaking the oats makes them more digestible. Full of fibre, including soluble fibre, oats prevent blood sugar spikes. A high magnesium content also helps to regulate insulin secretion. Using our 5 grain porridge blend adds an extra texture dimension plus the added nutrients from barley, spelt, ancient triticale wheat, and quinoa.
Apples also contain soluble fibre, and therefore help control blood sugar levels. A good source of Vitamin C and iron, they are an ideal partner for soft creamy oats. Almonds provide essential fatty acids as well as protein.
Dairy milk is a good source of calcium and Vitamin D but so many dairy-free milks are now fortified with these essential nutrients. Non-dairy milks do vary in their nutritional profiles though so make sure you are getting what you need from a wide range of foods.
Adding apricots to this basic Bircher recipe brings extra fibre as well as plenty of beta carotene which is excellent for eye health. Apricots are also one of the best fruits for clear, glowing skin.
You can find out more about what makes a healthy breakfast in our article right here.
Recipe for 5 grain vegan overnight oats with apple and apricot
If fresh apricots are not available then you can substitute with dried apricots; they are just as healthy!
90ml non-dairy milk
1 apple, grated
2 fresh apricots, chopped
1/4 cup almonds, chopped
- Soak the grains in the milk overnight.
- Stir in the fruit and top with the nuts.
This Article was reproduced with permission from Opera Food’s article:- “Recipe for 5 grain vegan overnight oats with apple and apricot.”