We have a very busy family (like most families) so having a few healthy options ready in the fridge to snack on but especially for breakfast gives us a great head start. I make a healthy muesli either on a Sunday or at the start of each week as it is the perfect healthy breakfast and serves quite nicely as a healthy after-school snack too. Best of all, you can change the toppings to whichever fruits and nuts are in season so really, it is very difficult to tire of these.
Oats are deemed as a natural superfood. They are very high in fibre and provide a natural source of energy that releases slowly into our systems which helps to keep us feeling fuller for longer which of course, helps keep us focused on what you are learning/achieving. Oats are also a whole grain and packed full of vitamins and minerals. For me, oats are the perfect choice for breakfast.
I am giving you two delicious recipes today. A raw muesli (Bircher muesli) first and this is also the healthier of the two with no added refined sugars. They are both sensational. I think you will just love them!
Bircher Muesli with pear and berries (from Relish Mama cookbook ‘Family’)
200g (2 cups) rolled oats
375 ml (1 ½ cups) (freshly squeezed is preferable) apple or pear juice
2 pears, skin left on and grated (or substitute for 2 granny smith apples, cut into matchsticks)
½ teaspoon of ground cinnamon
125g (1/2 cup) plain yoghurt – preferably organic, plus extra to serve
4 tablespoons of toasted chopped nuts and seeds of your choice
80-100g fresh berries of choice
Put the rolled oats in a bowl with the apple or pear juice and leave to
soak for a minimum of 1 hour but preferably, overnight, in the fridge.
Add the grated pear, cinnamon and yoghurt and mix well. Spoon in to
one large bowl for those to help themselves or into individual bowls
and top with the toasted nuts and seeds and fresh berries or the fruits of your choice.
n.b – You could also add sultanas and or flaked almonds to the initial
preparation, before soaking overnight.
This dish is also delicious with fresh mango or stewed rhubarb. A mix of your favourite fresh fruit salad on top is such a healthy way to start the day.
How long will it last : If your family are as hungry as mine, not very long but if you make a double recipe and store in the fridge, you will have around 3 days of healthy bircher museli to enjoy together. Just give it a little mix up each morning before serving and top with the fresh fruit and nuts or seeds just before serving.
400g rolled oats
125g whole almonds
100g sunflower seeds
100g pumpkin seeds
50g sesame seeds
125ml olive oil
250ml honey (preferably manuka honey or you can use agave syrup too for a healthier option)
50g brown sugar
pinch of ground cinnamon
1/2 teaspoon of sea salt
1 handful of dried fruit , such as raisins, cranberries, sultanas or dates
Milk, to serve
Preheat oven to 160oC.
In a bowl, mix together the pats, almonds and seeds.
Put the oil, honey, sugar, cinnamon, salt and water in a small saucepan and bring just to the boil, stirring constantly, then pour these wet ingredients over the dry ingredients in the bowl and mix well.
Spread out evenly on to a lined baking tray and bake for approximately 1 hour (start checking if done around 50 minutes as every oven varies). It is important to gently mix the muesli a couple of times during the cooking time.
Reduce the temperature to 140oC and continue baking for another 45-50 minutes or until a rich golden colour. Switch off the oven and allow to cool and dry out further (you can even leave overnight).
When your granola is cool, mix through the dried fruit and serve with milk or
I store our left over granola in a large screw top jar.