Discover a nutritious and delicious breakfast option with our Bircher Muesli recipe. This wholesome dish combines rolled oats, grated apples, crunchy nuts, and creamy yogurt for a balanced meal that's both filling and satisfying. Perfect for a quick and easy start to your day, this Bircher Muesli is packed with fiber, vitamins, and healthy fats. Try it today and enjoy a revitalizing breakfast that supports your well-being!

Ingredients:

- 1 cup rolled oats

- 1 cup plain yogurt (Greek or regular)

- 1 large apple, grated

- 1/4 cup nuts (e.g., almonds, walnuts, or hazelnuts), chopped

- 1 tablespoon honey or maple syrup (optional)

- 1/2 teaspoon vanilla extract (optional)

- Fresh fruit or berries for topping (optional)

Instructions:

- In a large bowl, combine the rolled oats and yogurt. Mix well to ensure the oats are evenly coated.

- Add the grated apple, chopped nuts, honey or maple syrup, and vanilla extract to the bowl. Stir until all ingredients are well mixed.

- Cover the bowl and refrigerate for at least 1 hour, or overnight for best results. This allows the oats to soak and soften.

- Before serving, give the mixture a good stir. Top with fresh fruit or berries if desired.

- Enjoy your Bircher Muesli cold as a refreshing breakfast or snack!

Nutritional values

Rolled Oats (1 cup, 90g)

- Calories: 389

- Protein: 16g

- Fat: 7g

- Carbohydrates: 66g

- Fiber: 10g

Benefits:

- High in fiber, which aids digestion and helps maintain steady blood sugar levels.

- Provides a good source of protein and healthy fats.

- Contains essential minerals such as iron, magnesium, and zinc.

Plain Yogurt (Greek or Regular, 1 cup, 240g)

- Calories: 59

- Protein: 10g

- Fat: 0.4g

- Carbohydrates: 3.6g

Nutritional Values (per 100g, Regular Yogurt):

- Calories: 61

- Protein: 3.5g

- Fat: 1.5g

- Carbohydrates: 4.7g

Benefits:

- Rich in protein (especially Greek yogurt), which supports muscle health and satiety.

- Contains probiotics that promote gut health.

- Provides calcium and other essential nutrients.

Large Apple (1, 180g, grated)

- Calories: 52

- Protein: 0.3g

- Fat: 0.2g

- Carbohydrates: 14g

- Fiber: 2.4g

Benefits:

- High in fiber, which supports digestion and heart health.

- Contains vitamins such as Vitamin C and antioxidants.

- Adds natural sweetness and flavor to the dish.

Nuts (1/4 cup, 30g)

- Almonds: 579 calories, 21g protein, 49g fat, 22g carbohydrates

- Walnuts: 654 calories, 15g protein, 65g fat, 14g carbohydrates

- Hazelnuts: 628 calories, 14g protein, 61g fat, 17g carbohydrates

Benefits:

- Provide healthy fats, protein, and fiber.

- Rich in vitamins and minerals such as Vitamin E, magnesium, and selenium.

- Support heart health and can improve cholesterol levels.

Honey or Maple Syrup (1 tablespoon, 21g)

- Calories: 304

- Protein: 0.3g

- Fat: 0g

- Carbohydrates: 82g

Nutritional Values (per 100g, Maple Syrup):

- Calories: 260

- Protein: 0.4g

- Fat: 0g

- Carbohydrates: 67g

Benefits:

- Adds natural sweetness to the dish.

- Honey has antibacterial properties and may provide small amounts of vitamins and minerals.

- Maple syrup contains antioxidants and trace minerals like manganese and zinc.

Vanilla Extract (1/2 teaspoon, 2.5ml)

- Calories: 288

- Protein: 0g

- Fat: 0g

- Carbohydrates: 40g

Benefits:

- Adds flavor without significant calories.

- Contains antioxidants and may have minor health benefits.

Fresh Fruit or Berries (for topping, optional)

- Strawberries: 32 calories, 0.7g protein, 0.3g fat, 7.7g carbohydrates

- Blueberries: 57 calories, 0.7g protein, 0.3g fat, 14g carbohydrates

Benefits:

- Rich in vitamins (such as Vitamin C) and antioxidants.

- Adds color, flavor, and additional nutrients.

- Enhances the overall nutritional profile of the dish.