This breakfast muesli was created by Dr Bircher-Benner in the 1890s. He set up a sanatorium in Zurich called 'Vital Force' and based a lot of his ideas on living in harmony with nature. His dietary recommendations included mostly raw foods like fruit, vegetables, nuts and seeds.
Traditionally oats for Bircher Muesli have been soaked overnight to make them easier to digest. I have combined freshly ground buckwheat to the traditional recipe. Buckwheat is rich in the enzyme phytase whereas oats are a poor source of this enzyme. Phytase helps to breakdown phytates which are phosphorous containing compounds found within whole grains like oats and makes minerals bound to phytates like zinc, calcium and magnesium available for digestion. An acidic medium like orange juice or yoghurt is used to soak the oats overnight as this helps to provide the correct pH for phytase.
Note: If you are coeliac then use gluten-free oats or avoid oats as they contain a similar protein to gluten which may cause irritation within the gut.
1 tbsp freshly ground buckwheat grains
1 cup of rolled oats (preferably gluten-free)
1 tbsp dried fruit (raisins, apricots, dates etc)
1 tbsp mixed seeds (sunflower, pumpkin, sesame seeds etc)
1 tbsp mixed nuts (hazelnuts, cashews, Brazils, almonds etc)
1 grated apple
Juice of 1 orange or 1 tbsp organic yoghurt
3 tbsp organic yoghurt
1 tsp raw honey
- The night before, mix ground buckwheat, rolled, oats, dried fruits, nuts and seeds together in a bowl
- Mix in fresh orange juice or 1 tbsp of organic yoghurt and a little water. Cover and leave overnight
- In the morning mix in a grated apple
- Serve in a bowl and top with some yoghurt & honey to taste
Check out my blog recipe for Bircher muesli